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Cashew vs. French fries — In-Depth Nutrition Comparison

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A recap on differences between cashew and french fries

  • Cashew is higher than french fries in copper, iron, phosphorus, manganese, magnesium, zinc, selenium, vitamin B1, and vitamin K.
  • Cashew covers your daily copper needs 230% more than french fries.
  • Cashew contains 22 times more selenium than french fries. While cashew contains 19.9µg of selenium, french fries contain only 0.9µg.
  • The amount of saturated fat in french fries is lower.
  • The glycemic index of cashew is lower.

Food varieties used in this article are Nuts, cashew nuts, raw and Fast foods, potato, french fried in vegetable oil.

Infographic

Cashew vs French fries 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
10
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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more MagnesiumMagnesium +734.3%
Contains more CalciumCalcium +105.6%
Contains more PotassiumPotassium +14%
Contains more IronIron +724.7%
Contains more CopperCopper +1670.2%
Contains more ZincZinc +1056%
Contains more PhosphorusPhosphorus +374.4%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +570%
Contains more SeleniumSelenium +2111.1%

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
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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin B1Vitamin B1 +148.8%
Contains more Vitamin B2Vitamin B2 +48.7%
Contains more Vitamin B5Vitamin B5 +49%
Contains more Vitamin B6Vitamin B6 +12.1%
Contains more Vitamin KVitamin K +204.5%
Contains more Vitamin CVitamin C +840%
Contains more Vitamin EVitamin E +85.6%
Contains more Vitamin B3Vitamin B3 +182.9%
Contains more FolateFolate +20%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew French fries DV% diff.
Copper 2.195mg 0.124mg 230%
Iron 6.68mg 0.81mg 73%
Phosphorus 593mg 125mg 67%
Magnesium 292mg 35mg 61%
Manganese 1.655mg 0.247mg 61%
Zinc 5.78mg 0.5mg 48%
Monounsaturated fat 23.797g 5.969g 45%
Fats 43.85g 14.73g 45%
Selenium 19.9µg 0.9µg 35%
Protein 18.22g 3.43g 30%
Saturated fat 7.783g 2.336g 25%
Vitamin B1 0.423mg 0.17mg 21%
Vitamin K 34.1µg 11.2µg 19%
Polyunsaturated fat 7.845g 5.398g 16%
Vitamin B3 1.062mg 3.004mg 12%
Calories 553kcal 312kcal 12%
Starch 23.49g 10%
Sodium 12mg 210mg 9%
Choline 36.8mg 7%
Vitamin B5 0.864mg 0.58mg 6%
Vitamin E 0.9mg 1.67mg 5%
Vitamin C 0.5mg 4.7mg 5%
Carbs 30.19g 41.44g 4%
Vitamin B6 0.417mg 0.372mg 3%
Fiber 3.3g 3.8g 2%
Potassium 660mg 579mg 2%
Calcium 37mg 18mg 2%
Vitamin B2 0.058mg 0.039mg 1%
Folate 25µg 30µg 1%
Net carbs 26.89g 37.64g N/A
Sugar 5.91g 0.3g N/A
Trans fat 0.06g 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 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +431.2%
Contains more FatsFats +197.7%
Contains more OtherOther +37.3%
Contains more CarbsCarbs +37.3%
Contains more WaterWater +641.3%

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains more Mono. FatMonounsaturated fat +298.7%
Contains more Poly. FatPolyunsaturated fat +45.3%
Contains less Sat. FatSaturated fat -70%

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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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.