Cashew vs. Filo — In-Depth Nutrition Comparison
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A recap on differences between cashew and filo
- Cashew is higher in copper, phosphorus, magnesium, manganese, zinc, iron, vitamin B6, and vitamin K, yet filo is higher in vitamin B2.
- Cashew covers your daily copper needs 233% more than filo.
- Cashew contains 19 times more magnesium than filo. While cashew contains 292mg of magnesium, filo contains only 15mg.
- The amount of saturated fat in filo is lower.
- The glycemic index of cashew is lower.
Food varieties used in this article are Nuts, cashew nuts, raw and Phyllo dough.
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.
| Contains more MagnesiumMagnesium | +1846.7% |
| Contains more CalciumCalcium | +236.4% |
| Contains more PotassiumPotassium | +791.9% |
| Contains more IronIron | +108.1% |
| Contains more CopperCopper | +2073.3% |
| Contains more ZincZinc | +1079.6% |
| Contains more PhosphorusPhosphorus | +690.7% |
| Contains less SodiumSodium | -97.5% |
| Contains more ManganeseManganese | +247.7% |
| Contains more SeleniumSelenium | +17.1% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1025% |
| Contains more Vitamin B5Vitamin B5 | +186.1% |
| Contains more Vitamin B6Vitamin B6 | +1290% |
| Contains more Vitamin KVitamin K | +1264% |
| Contains more Vitamin B1Vitamin B1 | +27.9% |
| Contains more Vitamin B2Vitamin B2 | +487.9% |
| Contains more Vitamin B3Vitamin B3 | +283.5% |
| Contains more FolateFolate | +252% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2.195mg | 0.101mg | 233% |
| Phosphorus | 593mg | 75mg | 74% |
| Magnesium | 292mg | 15mg | 66% |
| Fats | 43.85g | 6g | 58% |
| Monounsaturated fat | 23.797g | 3.149g | 52% |
| Manganese | 1.655mg | 0.476mg | 51% |
| Zinc | 5.78mg | 0.49mg | 48% |
| Polyunsaturated fat | 7.845g | 0.923g | 46% |
| Iron | 6.68mg | 3.21mg | 43% |
| Vitamin B6 | 0.417mg | 0.03mg | 30% |
| Saturated fat | 7.783g | 1.47g | 29% |
| Vitamin K | 34.1µg | 2.5µg | 26% |
| Vitamin B2 | 0.058mg | 0.341mg | 22% |
| Protein | 18.22g | 7.1g | 22% |
| Sodium | 12mg | 483mg | 20% |
| Vitamin B3 | 1.062mg | 4.073mg | 19% |
| Potassium | 660mg | 74mg | 17% |
| Folate | 25µg | 88µg | 16% |
| Calories | 553kcal | 299kcal | 13% |
| Vitamin B5 | 0.864mg | 0.302mg | 11% |
| Vitamin B1 | 0.423mg | 0.541mg | 10% |
| Starch | 23.49g | 10% | |
| Carbs | 30.19g | 52.6g | 7% |
| Selenium | 19.9µg | 23.3µg | 6% |
| Fiber | 3.3g | 1.9g | 6% |
| Vitamin E | 0.9mg | 0.08mg | 5% |
| Calcium | 37mg | 11mg | 3% |
| Choline | 6.9mg | 1% | |
| Vitamin C | 0.5mg | 0mg | 1% |
| Net carbs | 26.89g | 50.7g | N/A |
| Sugar | 5.91g | 0.18g | N/A |
| Tryptophan | 0.287mg | 0.088mg | 0% |
| Threonine | 0.688mg | 0.194mg | 0% |
| Isoleucine | 0.789mg | 0.246mg | 0% |
| Leucine | 1.472mg | 0.49mg | 0% |
| Lysine | 0.928mg | 0.158mg | 0% |
| Methionine | 0.362mg | 0.126mg | 0% |
| Phenylalanine | 0.951mg | 0.359mg | 0% |
| Valine | 1.094mg | 0.286mg | 0% |
| Histidine | 0.456mg | 0.159mg | 0% |
| Fructose | 0.05g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +156.6% |
| Contains more FatsFats | +630.8% |
| Contains more OtherOther | +49.4% |
| Contains more CarbsCarbs | +74.2% |
| Contains more WaterWater | +526.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +655.7% |
| Contains more Poly. FatPolyunsaturated fat | +749.9% |
| Contains less Sat. FatSaturated fat | -81.1% |
