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Cashew vs. Falafel — In-Depth Nutrition Comparison

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A recap on the differences between cashew and falafel

  • Cashew is higher than falafel in copper, phosphorus, magnesium, manganese, iron, fats, zinc, selenium, and vitamin B1.
  • Cashew covers your daily copper needs 215% more than falafel.
  • Cashew contains 20 times more selenium than falafel. While cashew contains 19.9µg of selenium, falafel contains only 1µg.
  • The amount of saturated fat in falafel is lower.

Food varieties used in this article are Nuts, cashew nuts, raw and Falafel, home-prepared.

Infographic

Cashew vs Falafel infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Cashew
Cashew
9
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains more MagnesiumMagnesium +256.1%
Contains more PotassiumPotassium +12.8%
Contains more IronIron +95.3%
Contains more CopperCopper +750.8%
Contains more ZincZinc +285.3%
Contains more PhosphorusPhosphorus +208.9%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +139.5%
Contains more SeleniumSelenium +1890%
Contains more CalciumCalcium +45.9%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Cashew
Cashew
5
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%
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 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +189.7%
Contains more Vitamin B5Vitamin B5 +195.9%
Contains more Vitamin B6Vitamin B6 +233.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +220%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +186.2%
Contains more FolateFolate +272%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.044mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Falafel DV% diff.
Copper 2.195mg 0.258mg 215%
Phosphorus 593mg 192mg 57%
Magnesium 292mg 82mg 50%
Manganese 1.655mg 0.691mg 42%
Iron 6.68mg 3.42mg 41%
Fats 43.85g 17.8g 40%
Zinc 5.78mg 1.5mg 39%
Selenium 19.9µg 1µg 34%
Monounsaturated fat 23.797g 10.171g 34%
Vitamin K 34.1µg 28%
Saturated fat 7.783g 2.383g 25%
Polyunsaturated fat 7.845g 4.16g 25%
Vitamin B1 0.423mg 0.146mg 23%
Vitamin B6 0.417mg 0.125mg 22%
Folate 25µg 93µg 17%
Fiber 3.3g 13%
Sodium 12mg 294mg 12%
Calories 553kcal 333kcal 11%
Vitamin B5 0.864mg 0.292mg 11%
Protein 18.22g 13.31g 10%
Starch 23.49g 10%
Vitamin B2 0.058mg 0.166mg 8%
Vitamin E 0.9mg 6%
Calcium 37mg 54mg 2%
Potassium 660mg 585mg 2%
Vitamin C 0.5mg 1.6mg 1%
Carbs 30.19g 31.84g 1%
Protein per 100 calories 3.3g 4g N/A
Calories per 10 g protein 304kcal 250kcal N/A
Weight per 100 calories 18g 30g N/A
Unsaturated / Saturated Fat ratio 4.1 6 N/A
Net carbs 26.89g 31.84g N/A
Sugar 5.91g N/A
Vitamin A 0µg 1µg 0%
Vitamin B3 1.062mg 1.044mg 0%
Tryptophan 0.287mg 0.134mg 0%
Threonine 0.688mg 0.492mg 0%
Isoleucine 0.789mg 0.567mg 0%
Leucine 1.472mg 0.944mg 0%
Lysine 0.928mg 0.856mg 0%
Methionine 0.362mg 0.187mg 0%
Phenylalanine 0.951mg 0.707mg 0%
Valine 1.094mg 0.562mg 0%
Histidine 0.456mg 0.364mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
2
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
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more ProteinProtein +36.9%
Contains more FatsFats +146.3%
Contains more WaterWater +565.8%
~equal in Carbs ~31.84g

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
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains more Mono. FatMonounsaturated fat +134%
Contains more Poly. FatPolyunsaturated fat +88.6%
Contains less Sat. FatSaturated fat -69.4%

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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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.