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  6. Cashew vs. Grape leaves

Cashew vs. Grape leaves — In-Depth Nutrition Comparison

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Differences between cashew and grape leaves

  • Cashew has more copper, phosphorus, iron, magnesium, zinc, and selenium, while grape leaves have more vitamin A, vitamin K, and manganese.
  • Grape leaves' daily need coverage for vitamin A is 550% higher.
  • Grape leaves contain 23 times less saturated fat than cashew. Cashew contains 7.783g of saturated fat, while grape leaves contain 0.336g.

The food types used in this comparison are Nuts, cashew nuts, raw and Grape leaves, raw.

Infographic

Cashew vs Grape leaves 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
7
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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more MagnesiumMagnesium +207.4%
Contains more PotassiumPotassium +142.6%
Contains more IronIron +154%
Contains more CopperCopper +428.9%
Contains more ZincZinc +762.7%
Contains more PhosphorusPhosphorus +551.6%
Contains more SeleniumSelenium +2111.1%
Contains more CalciumCalcium +881.1%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +72.5%

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
2
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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin B1Vitamin B1 +957.5%
Contains more Vitamin B5Vitamin B5 +274%
Contains more Vitamin CVitamin C +2120%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +122.2%
Contains more Vitamin B2Vitamin B2 +510.3%
Contains more Vitamin B3Vitamin B3 +122.4%
Contains more Vitamin KVitamin K +218.5%
Contains more FolateFolate +232%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Grape leaves DV% diff.
Copper 2.195mg 0.415mg 198%
Vitamin A 0µg 1376µg 153%
Phosphorus 593mg 91mg 72%
Fats 43.85g 2.12g 64%
Vitamin K 34.1µg 108.6µg 62%
Monounsaturated fat 23.797g 0.081g 59%
Manganese 1.655mg 2.855mg 52%
Iron 6.68mg 2.63mg 51%
Magnesium 292mg 95mg 47%
Zinc 5.78mg 0.67mg 46%
Polyunsaturated fat 7.845g 1.065g 45%
Selenium 19.9µg 0.9µg 35%
Saturated fat 7.783g 0.336g 34%
Calcium 37mg 363mg 33%
Vitamin B1 0.423mg 0.04mg 32%
Fiber 3.3g 11g 31%
Protein 18.22g 5.6g 25%
Vitamin B2 0.058mg 0.354mg 23%
Calories 553kcal 93kcal 23%
Folate 25µg 83µg 15%
Vitamin B5 0.864mg 0.231mg 13%
Vitamin C 0.5mg 11.1mg 12%
Potassium 660mg 272mg 11%
Starch 23.49g 10%
Vitamin B3 1.062mg 2.362mg 8%
Vitamin E 0.9mg 2mg 7%
Carbs 30.19g 17.31g 4%
Choline 12.8mg 2%
Vitamin B6 0.417mg 0.4mg 1%
Net carbs 26.89g 6.31g N/A
Sugar 5.91g 6.3g N/A
Sodium 12mg 9mg 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more ProteinProtein +225.4%
Contains more FatsFats +1968.4%
Contains more CarbsCarbs +74.4%
Contains more OtherOther +53.9%
Contains more WaterWater +1310%

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains more Mono. FatMonounsaturated fat +29279%
Contains more Poly. FatPolyunsaturated fat +636.6%
Contains less Sat. FatSaturated fat -95.7%

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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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.