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Cashew vs. Egg — In-Depth Nutrition Comparison

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What are the main differences between cashew and eggs?

  • Cashew is richer in manganese, iron, magnesium, phosphorus, zinc, vitamin B1, and vitamin K, while eggs are higher in vitamin B12 and vitamin B2.
  • Eggs' daily need coverage for cholesterol is 124% higher.
  • Eggs have 114 times less vitamin K than cashew. Cashew has 34.1µg of vitamin K, while eggs have 0.3µg.
  • Cashew has a higher glycemic index (25) than eggs (0).

We used Nuts, cashew nuts, raw and Egg, whole, cooked, hard-boiled types in this comparison.

Infographic

Cashew vs Egg 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
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%
Egg
Egg
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +2820%
Contains more PotassiumPotassium +423.8%
Contains more IronIron +461.3%
Contains more ZincZinc +450.5%
Contains more PhosphorusPhosphorus +244.8%
Contains less SodiumSodium -90.3%
Contains more ManganeseManganese +6265.4%
Contains more CalciumCalcium +35.1%
Contains more SeleniumSelenium +54.8%
~equal in Copper ~2mg

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
5
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%
Egg
Egg
8
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 0% 31% 21% 66% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +540.9%
Contains more Vitamin B3Vitamin B3 +1559.4%
Contains more Vitamin B6Vitamin B6 +244.6%
Contains more Vitamin KVitamin K +11266.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +14.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +784.5%
Contains more Vitamin B5Vitamin B5 +61.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +76%

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
Egg
Egg
1
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more ProteinProtein +44.8%
Contains more FatsFats +313.3%
Contains more CarbsCarbs +2595.5%
Contains more OtherOther +137.4%
Contains more WaterWater +1335%

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
Egg
Egg
1
37% 47% 16%
Saturated Fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains more Mono. FatMonounsaturated fat +483.7%
Contains more Poly. FatPolyunsaturated fat +454.8%
Contains less Sat. FatSaturated Fat -58%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Egg Opinion
Calories 553kcal 155kcal Cashew
Protein 18.22g 12.58g Cashew
Fats 43.85g 10.61g Cashew
Vitamin C 0.5mg 0mg Cashew
Net carbs 26.89g 1.12g Cashew
Carbs 30.19g 1.12g Cashew
Cholesterol 0mg 373mg Cashew
Vitamin D 0IU 87IU Egg
Magnesium 292mg 10mg Cashew
Calcium 37mg 50mg Egg
Potassium 660mg 126mg Cashew
Iron 6.68mg 1.19mg Cashew
Sugar 5.91g 1.12g Egg
Fiber 3.3g 0g Cashew
Copper 2.195mg 2mg Cashew
Zinc 5.78mg 1.05mg Cashew
Starch 23.49g Cashew
Phosphorus 593mg 172mg Cashew
Sodium 12mg 124mg Cashew
Vitamin A 0IU 520IU Egg
Vitamin A 0µg 149µg Egg
Vitamin E 0.9mg 1.03mg Egg
Vitamin D 0µg 2.2µg Egg
Manganese 1.655mg 0.026mg Cashew
Selenium 19.9µg 30.8µg Egg
Vitamin B1 0.423mg 0.066mg Cashew
Vitamin B2 0.058mg 0.513mg Egg
Vitamin B3 1.062mg 0.064mg Cashew
Vitamin B5 0.864mg 1.398mg Egg
Vitamin B6 0.417mg 0.121mg Cashew
Vitamin B12 0µg 1.11µg Egg
Vitamin K 34.1µg 0.3µg Cashew
Folate 25µg 44µg Egg
Choline 293.8mg Egg
Saturated Fat 7.783g 3.267g Egg
Monounsaturated fat 23.797g 4.077g Cashew
Polyunsaturated fat 7.845g 1.414g Cashew
Tryptophan 0.287mg 0.153mg Cashew
Threonine 0.688mg 0.604mg Cashew
Isoleucine 0.789mg 0.686mg Cashew
Leucine 1.472mg 1.075mg Cashew
Lysine 0.928mg 0.904mg Cashew
Methionine 0.362mg 0.392mg Egg
Phenylalanine 0.951mg 0.668mg Cashew
Valine 1.094mg 0.767mg Cashew
Histidine 0.456mg 0.298mg Cashew
Fructose 0.05g Cashew
Omega-3 - EPA 0g 0.005g Egg
Omega-3 - DHA 0g 0.038g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Egg
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
54%
Egg
Minerals Daily Need Coverage Score
200%
Cashew
103%
Egg

Comparison summary

Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 4.79g)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 4.516g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 25)
Which food is cheaper?
Egg
Egg is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 373mg)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 112mg)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.