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  6. Cashew vs. Mackerel

Cashew vs. Mackerel — In-Depth Nutrition Comparison

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What are the differences between cashew and mackerel?

  • Cashew is higher in copper, iron, magnesium, phosphorus, zinc, and vitamin B1, yet mackerel is higher in vitamin B12, vitamin D, and selenium.
  • Mackerel's daily need coverage for vitamin B12 is 500% more.
  • Cashew has 22 times more copper than mackerel. While cashew has 2.195mg of copper, mackerel has only 0.1mg.
  • The amount of sodium in cashew is lower.
  • The glycemic index of mackerel is lower.

We used Nuts, cashew nuts, raw and Fish, mackerel, salted types in this article.

Infographic

Cashew vs Mackerel 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
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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more MagnesiumMagnesium +386.7%
Contains more PotassiumPotassium +26.9%
Contains more IronIron +377.1%
Contains more CopperCopper +2095%
Contains more ZincZinc +425.5%
Contains more PhosphorusPhosphorus +133.5%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +78.4%
Contains more SeleniumSelenium +268.8%

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
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 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2015%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +337.2%
Contains more FolateFolate +66.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +164.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +227.6%
Contains more Vitamin B3Vitamin B3 +210.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B6 ~0.41mg

All nutrients comparison - raw data values

Nutrient Cashew Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Copper 2.195mg 0.1mg 233%
Sodium 12mg 4450mg 193%
Vitamin D 0IU 1006IU 126%
Vitamin D 0µg 25.2µg 126%
Selenium 19.9µg 73.4µg 97%
Manganese 1.655mg 72%
Iron 6.68mg 1.4mg 66%
Magnesium 292mg 60mg 55%
Phosphorus 593mg 254mg 48%
Zinc 5.78mg 1.1mg 43%
Monounsaturated fat 23.797g 8.32g 39%
Vitamin B1 0.423mg 0.02mg 34%
Cholesterol 0mg 95mg 32%
Fats 43.85g 25.1g 29%
Vitamin K 34.1µg 7.8µg 22%
Choline 101.6mg 18%
Vitamin B5 0.864mg 17%
Vitamin B3 1.062mg 3.3mg 14%
Fiber 3.3g 0g 13%
Calories 553kcal 305kcal 12%
Polyunsaturated fat 7.845g 6.21g 11%
Vitamin B2 0.058mg 0.19mg 10%
Carbs 30.19g 0g 10%
Vitamin E 0.9mg 2.38mg 10%
Starch 23.49g 10%
Vitamin A 0µg 47µg 5%
Potassium 660mg 520mg 4%
Calcium 37mg 66mg 3%
Folate 25µg 15µg 3%
Saturated fat 7.783g 7.148g 3%
Protein 18.22g 18.5g 1%
Vitamin B6 0.417mg 0.41mg 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 26.89g 0g N/A
Sugar 5.91g 0g 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%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0g 0.391g N/A

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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more FatsFats +74.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +726.9%
Contains more OtherOther +427.6%
~equal in Protein ~18.5g

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains more Mono. FatMonounsaturated fat +186%
Contains more Poly. FatPolyunsaturated fat +26.3%
~equal in Saturated fat ~7.148g

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.