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Cashew vs. Fireweed — In-Depth Nutrition Comparison

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Important differences between cashew and fireweed

  • Cashew has more copper, phosphorus, iron, selenium, vitamin B1, and magnesium; however, fireweed has more manganese, vitamin A, calcium, and fiber.
  • Fireweed's daily need coverage for manganese is 220% more.
  • Cashew has 22 times more selenium than fireweed. Cashew has 19.9µg of selenium, while fireweed has 0.9µg.

The food varieties used in the comparison are Nuts, cashew nuts, raw and Fireweed, leaves, raw.

Infographic

Cashew vs Fireweed 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
8
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 111% 129% 44% 90% 107% 73% 46% 4.4% 874% 4.9%
Contains more MagnesiumMagnesium +87.2%
Contains more PotassiumPotassium +33.6%
Contains more IronIron +178.3%
Contains more CopperCopper +585.9%
Contains more ZincZinc +117.3%
Contains more PhosphorusPhosphorus +449.1%
Contains less SodiumSodium -64.7%
Contains more SeleniumSelenium +2111.1%
Contains more CalciumCalcium +1059.5%
Contains more ManganeseManganese +305.1%

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.
Cashew
3
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%
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 7.3% 60% 0% 0% 8.3% 32% 88% 81% 146% 0% 0% 84% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1181.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +340%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +136.2%
Contains more Vitamin B3Vitamin B3 +340.1%
Contains more Vitamin B5Vitamin B5 +56.9%
Contains more Vitamin B6Vitamin B6 +51.6%
Contains more FolateFolate +348%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
3
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
5% 3% 19% 71% 3%
Protein: 4.71 g
Fats: 2.75 g
Carbs: 19.22 g
Water: 70.78 g
Other: 2.54 g
Contains more ProteinProtein +286.8%
Contains more FatsFats +1494.5%
Contains more CarbsCarbs +57.1%
Contains more WaterWater +1261.2%
~equal in Other ~2.54g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Fireweed DV% diff.
Manganese 1.655mg 6.704mg 220%
Copper 2.195mg 0.32mg 208%
Phosphorus 593mg 108mg 69%
Fats 43.85g 2.75g 63%
Monounsaturated fat 23.797g 59%
Iron 6.68mg 2.4mg 54%
Polyunsaturated fat 7.845g 52%
Calcium 37mg 429mg 39%
Selenium 19.9µg 0.9µg 35%
Saturated fat 7.783g 35%
Vitamin B1 0.423mg 0.033mg 33%
Magnesium 292mg 156mg 32%
Fiber 3.3g 10.6g 29%
Vitamin K 34.1µg 28%
Zinc 5.78mg 2.66mg 28%
Protein 18.22g 4.71g 27%
Vitamin B3 1.062mg 4.674mg 23%
Calories 553kcal 103kcal 23%
Folate 25µg 112µg 22%
Vitamin A 0µg 180µg 20%
Vitamin B6 0.417mg 0.632mg 17%
Starch 23.49g 10%
Vitamin B5 0.864mg 1.356mg 10%
Vitamin E 0.9mg 6%
Vitamin B2 0.058mg 0.137mg 6%
Potassium 660mg 494mg 5%
Carbs 30.19g 19.22g 4%
Vitamin C 0.5mg 2.2mg 2%
Sodium 12mg 34mg 1%
Net carbs 26.89g 8.62g N/A
Sugar 5.91g N/A
Tryptophan 0.287mg 0%
Threonine 0.688mg 0%
Isoleucine 0.789mg 0%
Leucine 1.472mg 0%
Lysine 0.928mg 0%
Methionine 0.362mg 0%
Phenylalanine 0.951mg 0%
Valine 1.094mg 0%
Histidine 0.456mg 0%
Fructose 0.05g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Fireweed
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
39%
Fireweed
Minerals Daily Need Coverage Score
200%
Cashew
148%
Fireweed

Comparison summary

Which food is lower in Sugar?
Fireweed
Fireweed is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated fat?
Fireweed
Fireweed is lower in Saturated fat (difference - 7.783g)
Which food is lower in glycemic index?
Fireweed
Fireweed is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Fireweed
Fireweed is relatively richer in vitamins
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 22mg)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.5)
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)

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. Fireweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169399/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.