Cashew vs. Dried fruit — In-Depth Nutrition Comparison
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How are cashew and dried fruit different?
- Cashew has more copper, phosphorus, magnesium, manganese, iron, zinc, vitamin B1, selenium, and vitamin K than dried fruit.
- Daily need coverage for copper for cashew is 206% higher.
- Cashew contains 458 times more saturated fat than dried fruit. While cashew contains 7.783g of saturated fat, dried fruit contains only 0.017g.
Nuts, cashew nuts, raw and Apricots, dried, sulfured, uncooked are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +812.5% |
| Contains more IronIron | +151.1% |
| Contains more CopperCopper | +539.9% |
| Contains more ZincZinc | +1382.1% |
| Contains more PhosphorusPhosphorus | +735.2% |
| Contains more ManganeseManganese | +604.3% |
| Contains more SeleniumSelenium | +804.5% |
| Contains more CalciumCalcium | +48.6% |
| Contains more PotassiumPotassium | +76.1% |
| Contains less SodiumSodium | -16.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +2720% |
| Contains more Vitamin B5Vitamin B5 | +67.4% |
| Contains more Vitamin B6Vitamin B6 | +191.6% |
| Contains more Vitamin KVitamin K | +1000% |
| Contains more FolateFolate | +150% |
| Contains more Vitamin CVitamin C | +100% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +381.1% |
| Contains more Vitamin B2Vitamin B2 | +27.6% |
| Contains more Vitamin B3Vitamin B3 | +143.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
| Contains more ProteinProtein | +437.5% |
| Contains more FatsFats | +8498% |
| Contains more CarbsCarbs | +107.5% |
| Contains more WaterWater | +494% |
~equal in
Other
~2.57g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.783 g
Monounsaturated fat:
Mono. Fat
23.797 g
Polyunsaturated fat:
Poly. Fat
7.845 g
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 g
| Contains more Mono. FatMonounsaturated fat | +32058.1% |
| Contains more Poly. FatPolyunsaturated fat | +10501.4% |
| Contains less Sat. FatSaturated fat | -99.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0.35 g
Sucrose:
7.89 g
Glucose:
33.08 g
Fructose:
12.47 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +6611.4% |
| Contains more SucroseSucrose | +35.8% |
| Contains more GlucoseGlucose | +66060% |
| Contains more FructoseFructose | +24840% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 2.195mg | 0.343mg | 206% |
| Phosphorus | 593mg | 71mg | 75% |
| Fats | 43.85g | 0.51g | 67% |
| Manganese | 1.655mg | 0.235mg | 62% |
| Magnesium | 292mg | 32mg | 62% |
| Monounsaturated fat | 23.797g | 0.074g | 59% |
| Polyunsaturated fat | 7.845g | 0.074g | 52% |
| Iron | 6.68mg | 2.66mg | 50% |
| Zinc | 5.78mg | 0.39mg | 49% |
| Saturated fat | 7.783g | 0.017g | 35% |
| Vitamin B1 | 0.423mg | 0.015mg | 34% |
| Selenium | 19.9µg | 2.2µg | 32% |
| Protein | 18.22g | 3.39g | 30% |
| Vitamin K | 34.1µg | 3.1µg | 26% |
| Vitamin E | 0.9mg | 4.33mg | 23% |
| Vitamin B6 | 0.417mg | 0.143mg | 21% |
| Vitamin A | 0µg | 180µg | 20% |
| Calories | 553kcal | 241kcal | 16% |
| Fructose | 0.05g | 12.47g | 16% |
| Fiber | 3.3g | 7.3g | 16% |
| Potassium | 660mg | 1162mg | 15% |
| Carbs | 30.19g | 62.64g | 11% |
| Starch | 23.49g | 0.35g | 10% |
| Vitamin B3 | 1.062mg | 2.589mg | 10% |
| Vitamin B5 | 0.864mg | 0.516mg | 7% |
| Folate | 25µg | 10µg | 4% |
| Choline | 13.9mg | 3% | |
| Calcium | 37mg | 55mg | 2% |
| Vitamin C | 0.5mg | 1mg | 1% |
| Vitamin B2 | 0.058mg | 0.074mg | 1% |
| Net carbs | 26.89g | 55.34g | N/A |
| Sugar | 5.91g | 53.44g | N/A |
| Sodium | 12mg | 10mg | 0% |
| Tryptophan | 0.287mg | 0.016mg | 0% |
| Threonine | 0.688mg | 0.073mg | 0% |
| Isoleucine | 0.789mg | 0.063mg | 0% |
| Leucine | 1.472mg | 0.105mg | 0% |
| Lysine | 0.928mg | 0.083mg | 0% |
| Methionine | 0.362mg | 0.015mg | 0% |
| Phenylalanine | 0.951mg | 0.062mg | 0% |
| Valine | 1.094mg | 0.078mg | 0% |
| Histidine | 0.456mg | 0.047mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
24%
Minerals Daily Need Coverage Score
200%
44%
Comparison summary
Which food contains less Sodium?
Dried fruit contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Dried fruit is lower in Saturated fat (difference - 7.766g)
Which food is cheaper?
Dried fruit is cheaper (difference - $0.5)
Which food is lower in Sugar?
Cashew is lower in Sugar (difference - 47.53g)
Which food is lower in glycemic index?
Cashew is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.