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  6. Cashew vs. Ginkgo nuts

Cashew vs. Ginkgo nuts — In-Depth Nutrition Comparison

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The main differences between cashew and ginkgo nuts

  • Cashew is richer in copper, iron, manganese, phosphorus, magnesium, zinc, and vitamin B1, yet ginkgo nuts are richer in vitamin B3 and vitamin C.
  • Daily need coverage for copper for cashew is 213% higher.
  • Cashew contains 24 times more saturated fat than ginkgo nuts. Cashew contains 7.783g of saturated fat, while ginkgo nuts contain 0.319g.

Food types used in this article are Nuts, cashew nuts, raw and Nuts, ginkgo nuts, raw.

Infographic

Cashew vs Ginkgo nuts 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
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 19% 0.6% 45% 38% 91% 9.3% 53% 0.91% 15% 0%
Contains more MagnesiumMagnesium +981.5%
Contains more CalciumCalcium +1750%
Contains more PotassiumPotassium +29.4%
Contains more IronIron +568%
Contains more CopperCopper +701.1%
Contains more ZincZinc +1600%
Contains more PhosphorusPhosphorus +378.2%
Contains more ManganeseManganese +1364.6%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -41.7%

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 50% 9.3% 0% 0% 55% 21% 113% 9.6% 76% 0% 0% 41% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +92.3%
Contains more Vitamin B5Vitamin B5 +440%
Contains more Vitamin B6Vitamin B6 +27.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +55.2%
Contains more Vitamin B3Vitamin B3 +465%
Contains more FolateFolate +116%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cashew Ginkgo nuts DV% diff.
Copper 2.195mg 0.274mg 213%
Iron 6.68mg 1mg 71%
Phosphorus 593mg 124mg 67%
Manganese 1.655mg 0.113mg 67%
Fats 43.85g 1.68g 65%
Magnesium 292mg 27mg 63%
Monounsaturated fat 23.797g 0.619g 58%
Zinc 5.78mg 0.34mg 49%
Polyunsaturated fat 7.845g 0.618g 48%
Selenium 19.9µg 36%
Saturated fat 7.783g 0.319g 34%
Vitamin B3 1.062mg 6mg 31%
Vitamin K 34.1µg 28%
Protein 18.22g 4.32g 28%
Calories 553kcal 182kcal 19%
Vitamin B1 0.423mg 0.22mg 17%
Vitamin C 0.5mg 15mg 16%
Vitamin B5 0.864mg 0.16mg 14%
Fiber 3.3g 13%
Starch 23.49g 10%
Folate 25µg 54µg 7%
Vitamin B6 0.417mg 0.328mg 7%
Vitamin E 0.9mg 6%
Calcium 37mg 2mg 4%
Potassium 660mg 510mg 4%
Vitamin A 0µg 28µg 3%
Carbs 30.19g 37.6g 2%
Vitamin B2 0.058mg 0.09mg 2%
Net carbs 26.89g 37.6g N/A
Sugar 5.91g N/A
Sodium 12mg 7mg 0%
Tryptophan 0.287mg 0.071mg 0%
Threonine 0.688mg 0.268mg 0%
Isoleucine 0.789mg 0.209mg 0%
Leucine 1.472mg 0.316mg 0%
Lysine 0.928mg 0.206mg 0%
Methionine 0.362mg 0.055mg 0%
Phenylalanine 0.951mg 0.171mg 0%
Valine 1.094mg 0.283mg 0%
Histidine 0.456mg 0.102mg 0%
Fructose 0.05g 0%

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
4% 2% 38% 55%
Protein: 4.32 g
Fats: 1.68 g
Carbs: 37.6 g
Water: 55.2 g
Other: 1.2 g
Contains more ProteinProtein +321.8%
Contains more FatsFats +2510.1%
Contains more OtherOther +111.7%
Contains more CarbsCarbs +24.5%
Contains more WaterWater +961.5%

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
21% 40% 40%
Saturated fat: Sat. Fat 0.319 g
Monounsaturated fat: Mono. Fat 0.619 g
Polyunsaturated fat: Poly. Fat 0.618 g
Contains more Mono. FatMonounsaturated fat +3744.4%
Contains more Poly. FatPolyunsaturated fat +1169.4%
Contains less Sat. FatSaturated fat -95.9%

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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. Ginkgo nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170584/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.