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  6. Cashew vs. Dates

Cashew vs. Dates — In-Depth Nutrition Comparison

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The main differences between cashew and dates

  • Cashew is richer than dates in copper, phosphorus, iron, manganese, magnesium, zinc, vitamin B1, selenium, and vitamin K.
  • Daily need coverage for copper for cashew is 221% higher.
  • Cashew contains 243 times more saturated fat than dates. Cashew contains 7.783g of saturated fat, while dates contain 0.032g.
  • Cashew has a lower glycemic index than dates.

Food types used in this article are Nuts, cashew nuts, raw and Dates, deglet noor.

Infographic

Cashew vs Dates 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
Cashew
7
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%
Dates
Dates
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +579.1%
Contains more IronIron +554.9%
Contains more CopperCopper +965.5%
Contains more ZincZinc +1893.1%
Contains more PhosphorusPhosphorus +856.5%
Contains more ManganeseManganese +531.7%
Contains more SeleniumSelenium +563.3%
Contains less SodiumSodium -83.3%
~equal in Calcium ~39mg
~equal in Potassium ~656mg

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
Cashew
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.7% 0% 0% 18% 106% 13% 20% 52% 96% 0% 85% 19%
Dates
Dates
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Contains more Vitamin CVitamin C +25%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin B1Vitamin B1 +713.5%
Contains more Vitamin B5Vitamin B5 +46.7%
Contains more Vitamin B6Vitamin B6 +152.7%
Contains more Vitamin KVitamin K +1163%
Contains more FolateFolate +31.6%
Contains more Vitamin B2Vitamin B2 +13.8%
Contains more Vitamin B3Vitamin B3 +20%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Dates DV% diff.
Copper 2.195mg 0.206mg 221%
Phosphorus 593mg 62mg 76%
Iron 6.68mg 1.02mg 71%
Fats 43.85g 0.39g 67%
Manganese 1.655mg 0.262mg 61%
Magnesium 292mg 43mg 59%
Monounsaturated fat 23.797g 0.036g 59%
Polyunsaturated fat 7.845g 0.019g 52%
Zinc 5.78mg 0.29mg 50%
Saturated fat 7.783g 0.032g 35%
Protein 18.22g 2.45g 32%
Selenium 19.9µg 3µg 31%
Vitamin B1 0.423mg 0.052mg 31%
Vitamin K 34.1µg 2.7µg 26%
Fructose 0.05g 19.56g 24%
Fiber 3.3g 8g 19%
Vitamin B6 0.417mg 0.165mg 19%
Carbs 30.19g 75.03g 15%
Calories 553kcal 282kcal 14%
Starch 23.49g 10%
Vitamin E 0.9mg 0.05mg 6%
Vitamin B5 0.864mg 0.589mg 6%
Folate 25µg 19µg 2%
Vitamin B2 0.058mg 0.066mg 1%
Vitamin B3 1.062mg 1.274mg 1%
Choline 6.3mg 1%
Protein per 100 calories 3.3g 0.87g N/A
Calories per 10 g protein 304kcal 1151kcal N/A
Weight per 100 calories 18g 35g N/A
Unsaturated / Saturated Fat ratio 4.1 1.7 N/A
Vitamin C 0.5mg 0.4mg 0%
Net carbs 26.89g 67.03g N/A
Calcium 37mg 39mg 0%
Potassium 660mg 656mg 0%
Sugar 5.91g 63.35g N/A
Sodium 12mg 2mg 0%
Tryptophan 0.287mg 0.012mg 0%
Threonine 0.688mg 0.043mg 0%
Isoleucine 0.789mg 0.049mg 0%
Leucine 1.472mg 0.084mg 0%
Lysine 0.928mg 0.066mg 0%
Methionine 0.362mg 0.022mg 0%
Phenylalanine 0.951mg 0.05mg 0%
Valine 1.094mg 0.071mg 0%
Histidine 0.456mg 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
3
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
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +643.7%
Contains more FatsFats +11143.6%
Contains more OtherOther +58.8%
Contains more CarbsCarbs +148.5%
Contains more WaterWater +294.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +66002.8%
Contains more Poly. FatPolyunsaturated fat +41189.5%
Contains less Sat. FatSaturated fat -99.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
Cashew
1
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Dates
Dates
4
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +310.3%
Contains more GlucoseGlucose +39640%
Contains more FructoseFructose +39020%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.