Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Cashew
  5. Compare
  6. Cashew vs. Dried fruit

Cashew vs. Dried fruit — In-Depth Nutrition Comparison

Compare

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 from 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.

Infographic

Cashew vs Dried fruit infographic
Infographic link

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
:
3
Dried fruit
Dried fruit
Contains more Iron +151.1%
Contains more Magnesium +812.5%
Contains more Phosphorus +735.2%
Contains more Zinc +1382.1%
Contains more Copper +539.9%
Contains more Manganese +604.3%
Contains more Selenium +804.5%
Contains more Calcium +48.6%
Contains more Potassium +76.1%
Contains less Sodium -16.7%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Iron +151.1%
Contains more Magnesium +812.5%
Contains more Phosphorus +735.2%
Contains more Zinc +1382.1%
Contains more Copper +539.9%
Contains more Manganese +604.3%
Contains more Selenium +804.5%
Contains more Calcium +48.6%
Contains more Potassium +76.1%
Contains less Sodium -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.
Cashew
Cashew
5
:
5
Dried fruit
Dried fruit
Contains more Vitamin B1 +2720%
Contains more Vitamin B5 +67.4%
Contains more Vitamin B6 +191.6%
Contains more Folate +150%
Contains more Vitamin K +1000%
Contains more Vitamin A +∞%
Contains more Vitamin E +381.1%
Contains more Vitamin C +100%
Contains more Vitamin B2 +27.6%
Contains more Vitamin B3 +143.8%
Cashew
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin B1 +2720%
Contains more Vitamin B5 +67.4%
Contains more Vitamin B6 +191.6%
Contains more Folate +150%
Contains more Vitamin K +1000%
Contains more Vitamin A +∞%
Contains more Vitamin E +381.1%
Contains more Vitamin C +100%
Contains more Vitamin B2 +27.6%
Contains more Vitamin B3 +143.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
2
:
3
Dried fruit
Dried fruit
Contains more Protein +437.5%
Contains more Fats +8498%
Contains more Carbs +107.5%
Contains more Water +494%
Equal in Other - 2.57
Cashew
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
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Protein +437.5%
Contains more Fats +8498%
Contains more Carbs +107.5%
Contains more Water +494%
Equal in Other - 2.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Dried fruit
Dried fruit
Contains more Monounsaturated Fat +32058.1%
Contains more Polyunsaturated fat +10501.4%
Contains less Saturated Fat -99.8%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +32058.1%
Contains more Polyunsaturated fat +10501.4%
Contains less Saturated Fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
Cashew
1
:
3
Dried fruit
Dried fruit
Contains more Starch +6611.4%
Contains more Sucrose +35.8%
Contains more Glucose +66060%
Contains more Fructose +24840%
Cashew
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
Dried fruit
15% 61% 23%
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 Starch +6611.4%
Contains more Sucrose +35.8%
Contains more Glucose +66060%
Contains more Fructose +24840%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Dried fruit Opinion
Net carbs 26.89g 55.34g Dried fruit
Protein 18.22g 3.39g Cashew
Fats 43.85g 0.51g Cashew
Carbs 30.19g 62.64g Dried fruit
Calories 553kcal 241kcal Cashew
Starch 23.49g 0.35g Cashew
Fructose 0.05g 12.47g Dried fruit
Sugar 5.91g 53.44g Cashew
Fiber 3.3g 7.3g Dried fruit
Calcium 37mg 55mg Dried fruit
Iron 6.68mg 2.66mg Cashew
Magnesium 292mg 32mg Cashew
Phosphorus 593mg 71mg Cashew
Potassium 660mg 1162mg Dried fruit
Sodium 12mg 10mg Dried fruit
Zinc 5.78mg 0.39mg Cashew
Copper 2.195mg 0.343mg Cashew
Manganese 1.655mg 0.235mg Cashew
Selenium 19.9µg 2.2µg Cashew
Vitamin A 0IU 3604IU Dried fruit
Vitamin A RAE 0µg 180µg Dried fruit
Vitamin E 0.9mg 4.33mg Dried fruit
Vitamin C 0.5mg 1mg Dried fruit
Vitamin B1 0.423mg 0.015mg Cashew
Vitamin B2 0.058mg 0.074mg Dried fruit
Vitamin B3 1.062mg 2.589mg Dried fruit
Vitamin B5 0.864mg 0.516mg Cashew
Vitamin B6 0.417mg 0.143mg Cashew
Folate 25µg 10µg Cashew
Vitamin K 34.1µg 3.1µg Cashew
Tryptophan 0.287mg 0.016mg Cashew
Threonine 0.688mg 0.073mg Cashew
Isoleucine 0.789mg 0.063mg Cashew
Leucine 1.472mg 0.105mg Cashew
Lysine 0.928mg 0.083mg Cashew
Methionine 0.362mg 0.015mg Cashew
Phenylalanine 0.951mg 0.062mg Cashew
Valine 1.094mg 0.078mg Cashew
Histidine 0.456mg 0.047mg Cashew
Saturated Fat 7.783g 0.017g Dried fruit
Monounsaturated Fat 23.797g 0.074g Cashew
Polyunsaturated fat 7.845g 0.074g Cashew

Which food is preferable for your diet?

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

People also compare

Cashew
Cashew vs Pistachio
Pistachio
Cashew
Cashew vs Brazil nut
Brazil nut
Cashew
Cashew vs Coconut
Coconut
Dried fruit
Dried fruit vs Dates
Dates
Dried fruit
Dried fruit vs Prunes
Prunes
Dried fruit
Dried fruit vs Raisin
Raisin

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
34%
Cashew
38%
Dried fruit
Minerals Daily Need Coverage Score
200%
Cashew
44%
Dried fruit

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 7.766g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.5)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 47.53g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
?
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.

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.