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Cashew vs. Gingerbread — In-Depth Nutrition Comparison

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Summary of differences between cashew and gingerbread

  • Gingerbread has less copper, phosphorus, magnesium, zinc, iron, manganese, vitamin B1, and vitamin B6 than cashew.
  • Cashew covers your daily need for copper, 222% more than gingerbread.
  • Cashew has 15 times more zinc than gingerbread. While cashew has 5.78mg of zinc, gingerbread has only 0.39mg.
  • Gingerbread has less saturated fat.
  • The glycemic index of gingerbread is higher.

These are the specific foods used in this comparison Nuts, cashew nuts, raw and Cake, gingerbread, prepared from recipe.

Infographic

Cashew vs Gingerbread 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
9
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 50% 21% 39% 108% 65% 11% 23% 43% 89% 89%
Contains more MagnesiumMagnesium +317.1%
Contains more PotassiumPotassium +50.3%
Contains more IronIron +131.9%
Contains more CopperCopper +1025.6%
Contains more ZincZinc +1382.1%
Contains more PhosphorusPhosphorus +998.1%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +142.3%
Contains more SeleniumSelenium +22.1%
Contains more CalciumCalcium +91.9%

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
6
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 0.33% 4.7% 0% 0% 48% 37% 33% 23% 44% 7.5% 0% 25% 0%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +122.6%
Contains more Vitamin B5Vitamin B5 +130.4%
Contains more Vitamin B6Vitamin B6 +119.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +179.3%
Contains more Vitamin B3Vitamin B3 +63.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +32%
~equal in Vitamin D ~µg
~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
4% 16% 49% 28% 3%
Protein: 3.9 g
Fats: 16.4 g
Carbs: 49.2 g
Water: 28 g
Other: 2.5 g
Contains more ProteinProtein +367.2%
Contains more FatsFats +167.4%
Contains more CarbsCarbs +63%
Contains more WaterWater +438.5%
~equal in Other ~2.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
27% 46% 27%
Saturated fat: Sat. Fat 4.122 g
Monounsaturated fat: Mono. Fat 7.124 g
Polyunsaturated fat: Poly. Fat 4.216 g
Contains more Mono. FatMonounsaturated fat +234%
Contains more Poly. FatPolyunsaturated fat +86.1%
Contains less Sat. FatSaturated fat -47%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Gingerbread DV% diff.
Copper 2.195mg 0.195mg 222%
Phosphorus 593mg 54mg 77%
Magnesium 292mg 70mg 53%
Zinc 5.78mg 0.39mg 49%
Iron 6.68mg 2.88mg 48%
Fats 43.85g 16.4g 42%
Monounsaturated fat 23.797g 7.124g 42%
Manganese 1.655mg 0.683mg 42%
Protein 18.22g 3.9g 29%
Vitamin K 34.1µg 28%
Polyunsaturated fat 7.845g 4.216g 24%
Vitamin B1 0.423mg 0.19mg 19%
Vitamin B6 0.417mg 0.19mg 17%
Saturated fat 7.783g 4.122g 17%
Sodium 12mg 327mg 14%
Fiber 3.3g 13%
Cholesterol 0mg 32mg 11%
Vitamin B5 0.864mg 0.375mg 10%
Calories 553kcal 356kcal 10%
Starch 23.49g 10%
Vitamin B2 0.058mg 0.162mg 8%
Selenium 19.9µg 16.3µg 7%
Potassium 660mg 439mg 7%
Vitamin E 0.9mg 6%
Carbs 30.19g 49.2g 6%
Vitamin B3 1.062mg 1.738mg 4%
Vitamin B12 0µg 0.06µg 3%
Calcium 37mg 71mg 3%
Vitamin A 0µg 14µg 2%
Folate 25µg 33µg 2%
Vitamin C 0.5mg 0.1mg 0%
Net carbs 26.89g 49.2g N/A
Sugar 5.91g N/A
Tryptophan 0.287mg 0.047mg 0%
Threonine 0.688mg 0.124mg 0%
Isoleucine 0.789mg 0.151mg 0%
Leucine 1.472mg 0.279mg 0%
Lysine 0.928mg 0.131mg 0%
Methionine 0.362mg 0.08mg 0%
Phenylalanine 0.951mg 0.195mg 0%
Valine 1.094mg 0.173mg 0%
Histidine 0.456mg 0.087mg 0%
Fructose 0.05g 0%
Omega-3 - DHA 0g 0.003g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Gingerbread
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
17%
Gingerbread
Minerals Daily Need Coverage Score
200%
Cashew
54%
Gingerbread

Comparison summary

Which food is lower in Sugar?
Gingerbread
Gingerbread is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated fat?
Gingerbread
Gingerbread is lower in Saturated fat (difference - 3.661g)
Which food is cheaper?
Gingerbread
Gingerbread is cheaper (difference - $2.5)
Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 32mg)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 315mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 61)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Gingerbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172702/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.