Cashew vs. Garlic — In-Depth Nutrition Comparison
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Important differences between cashew and garlic
- Cashew has more copper, magnesium, phosphorus, iron, zinc, vitamin K, and vitamin B1; however, garlic has more vitamin B6 and vitamin C.
- Cashew's daily need coverage for copper is 211% more.
- Cashew has 87 times more saturated fat than garlic. Cashew has 7.783g of saturated fat, while garlic has 0.089g.
The food varieties used in the comparison are Nuts, cashew nuts, raw and Garlic, raw.
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 | +1068% |
| Contains more PotassiumPotassium | +64.6% |
| Contains more IronIron | +292.9% |
| Contains more CopperCopper | +634.1% |
| Contains more ZincZinc | +398.3% |
| Contains more PhosphorusPhosphorus | +287.6% |
| Contains less SodiumSodium | -29.4% |
| Contains more SeleniumSelenium | +40.1% |
| Contains more CalciumCalcium | +389.2% |
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 EVitamin E | +1025% |
| Contains more Vitamin B1Vitamin B1 | +111.5% |
| Contains more Vitamin B3Vitamin B3 | +51.7% |
| Contains more Vitamin B5Vitamin B5 | +45% |
| Contains more Vitamin KVitamin K | +1905.9% |
| Contains more FolateFolate | +733.3% |
| Contains more Vitamin CVitamin C | +6140% |
| Contains more Vitamin B2Vitamin B2 | +89.7% |
| Contains more Vitamin B6Vitamin B6 | +196.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2.195mg | 0.299mg | 211% |
| Fats | 43.85g | 0.5g | 67% |
| Magnesium | 292mg | 25mg | 64% |
| Phosphorus | 593mg | 153mg | 63% |
| Vitamin B6 | 0.417mg | 1.235mg | 63% |
| Iron | 6.68mg | 1.7mg | 62% |
| Monounsaturated fat | 23.797g | 0.011g | 59% |
| Polyunsaturated fat | 7.845g | 0.249g | 51% |
| Zinc | 5.78mg | 1.16mg | 42% |
| Saturated fat | 7.783g | 0.089g | 35% |
| Vitamin C | 0.5mg | 31.2mg | 34% |
| Vitamin K | 34.1µg | 1.7µg | 27% |
| Protein | 18.22g | 6.36g | 24% |
| Calories | 553kcal | 149kcal | 20% |
| Vitamin B1 | 0.423mg | 0.2mg | 19% |
| Calcium | 37mg | 181mg | 14% |
| Selenium | 19.9µg | 14.2µg | 10% |
| Starch | 23.49g | 10% | |
| Potassium | 660mg | 401mg | 8% |
| Folate | 25µg | 3µg | 6% |
| Fiber | 3.3g | 2.1g | 5% |
| Vitamin B5 | 0.864mg | 0.596mg | 5% |
| Vitamin E | 0.9mg | 0.08mg | 5% |
| Choline | 23.2mg | 4% | |
| Vitamin B2 | 0.058mg | 0.11mg | 4% |
| Vitamin B3 | 1.062mg | 0.7mg | 2% |
| Manganese | 1.655mg | 1.672mg | 1% |
| Carbs | 30.19g | 33.06g | 1% |
| Net carbs | 26.89g | 30.96g | N/A |
| Sugar | 5.91g | 1g | N/A |
| Sodium | 12mg | 17mg | 0% |
| Tryptophan | 0.287mg | 0.066mg | 0% |
| Threonine | 0.688mg | 0.157mg | 0% |
| Isoleucine | 0.789mg | 0.217mg | 0% |
| Leucine | 1.472mg | 0.308mg | 0% |
| Lysine | 0.928mg | 0.273mg | 0% |
| Methionine | 0.362mg | 0.076mg | 0% |
| Phenylalanine | 0.951mg | 0.183mg | 0% |
| Valine | 1.094mg | 0.291mg | 0% |
| Histidine | 0.456mg | 0.113mg | 0% |
| Fructose | 0.05g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +186.5% |
| Contains more FatsFats | +8670% |
| Contains more OtherOther | +69.3% |
| Contains more WaterWater | +1026.5% |
~equal in
Carbs
~33.06g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +216236.4% |
| Contains more Poly. FatPolyunsaturated fat | +3050.6% |
| Contains less Sat. FatSaturated fat | -98.9% |
