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Cashew vs. Crab — In-Depth Nutrition Comparison

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How are cashew and crab different?

  • Cashew is richer in copper, iron, manganese, magnesium, phosphorus, and vitamin B1, while crab is higher in vitamin B12 and selenium.
  • Cashew covers your daily need for copper, 153% more than crab.
  • Cashew contains 39 times more saturated fat than crab. Cashew contains 7.783g of saturated fat, while crab contains 0.201g.
  • Cashew has a higher glycemic index (25) than crab (0).

Nuts, cashew nuts, raw and Crustaceans, crab, blue, canned types were used in this article.

Infographic

Cashew vs Crab infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cashew
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Crab
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 23% 19% 271% 104% 100% 73% 9.7% 234%
Contains more MagnesiumMagnesium +711.1%
Contains more PotassiumPotassium +154.8%
Contains more IronIron +1236%
Contains more CopperCopper +169.7%
Contains more ZincZinc +51.7%
Contains more PhosphorusPhosphorus +153.4%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +2136.5%
Contains more CalciumCalcium +145.9%
Contains more SeleniumSelenium +115.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cashew
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Crab
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 0.33% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
Contains more Vitamin B1Vitamin B1 +1739.1%
Contains more Vitamin B6Vitamin B6 +167.3%
Contains more Vitamin KVitamin K +11266.7%
Contains more Vitamin CVitamin C +560%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +104.4%
Contains more Vitamin B2Vitamin B2 +60.3%
Contains more Vitamin B3Vitamin B3 +158.7%
Contains more Vitamin B5Vitamin B5 +15.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +104%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
4
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Crab
1
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more FatsFats +5825.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +50.3%
Contains more WaterWater +1432.5%
~equal in Protein ~17.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Crab
1
34% 22% 44%
Saturated fat: Sat. Fat 0.201 g
Monounsaturated fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 g
Contains more Mono. FatMonounsaturated fat +18347.3%
Contains more Poly. FatPolyunsaturated fat +2940.7%
Contains less Sat. FatSaturated fat -97.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Crab
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Cashew Crab DV% diff.
Copper 2.195mg 0.814mg 153%
Vitamin B12 0µg 3.33µg 139%
Iron 6.68mg 0.5mg 77%
Manganese 1.655mg 0.074mg 69%
Fats 43.85g 0.74g 66%
Magnesium 292mg 36mg 61%
Monounsaturated fat 23.797g 0.129g 59%
Polyunsaturated fat 7.845g 0.258g 51%
Phosphorus 593mg 234mg 51%
Selenium 19.9µg 42.9µg 42%
Saturated fat 7.783g 0.201g 34%
Vitamin B1 0.423mg 0.023mg 33%
Cholesterol 0mg 97mg 32%
Vitamin K 34.1µg 0.3µg 28%
Sodium 12mg 563mg 24%
Calories 553kcal 83kcal 24%
Vitamin B6 0.417mg 0.156mg 20%
Zinc 5.78mg 3.81mg 18%
Choline 80.9mg 15%
Fiber 3.3g 0g 13%
Potassium 660mg 259mg 12%
Vitamin B3 1.062mg 2.747mg 11%
Carbs 30.19g 0g 10%
Starch 23.49g 0g 10%
Folate 25µg 51µg 7%
Vitamin E 0.9mg 1.84mg 6%
Calcium 37mg 91mg 5%
Vitamin B2 0.058mg 0.093mg 3%
Vitamin B5 0.864mg 0.997mg 3%
Vitamin C 0.5mg 3.3mg 3%
Protein 18.22g 17.88g 1%
Net carbs 26.89g 0g N/A
Sugar 5.91g 0g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.014g N/A
Tryptophan 0.287mg 0.226mg 0%
Threonine 0.688mg 0.727mg 0%
Isoleucine 0.789mg 0.776mg 0%
Leucine 1.472mg 1.307mg 0%
Lysine 0.928mg 1.386mg 0%
Methionine 0.362mg 0.452mg 0%
Phenylalanine 0.951mg 0.708mg 0%
Valine 1.094mg 0.806mg 0%
Histidine 0.456mg 0.393mg 0%
Fructose 0.05g 0g 0%
Omega-3 - EPA 0g 0.101g N/A
Omega-3 - DHA 0g 0.067g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Eicosadienoic acid 0g 0.005g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Crab
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Cashew
56%
Crab
Minerals Daily Need Coverage Score
200%
Cashew
89%
Crab

Comparison summary

Which food is lower in Sugar?
Crab
Crab is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated fat?
Crab
Crab is lower in Saturated fat (difference - 7.582g)
Which food is lower in glycemic index?
Crab
Crab is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Crab
Crab is relatively richer in vitamins
Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 551mg)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $9.5)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Crab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.