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Cashew vs. Greek yogurt — In-Depth Nutrition Comparison

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Significant differences between cashew and Greek yogurt

  • Cashew has more copper, iron, manganese, magnesium, phosphorus, zinc, vitamin B1, vitamin K, and vitamin B6; however, Greek yogurt is richer in vitamin B12.
  • Cashew covers your daily copper needs 242% more than Greek yogurt.
  • Cashew has a higher glycemic index. The glycemic index of cashew is 25, while the glycemic index of Greek yogurt is 12.

Specific food types used in this comparison are Nuts, cashew nuts, raw and Yogurt, Greek, plain, whole milk.

Infographic

Cashew vs Greek yogurt 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 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
Contains more MagnesiumMagnesium +2554.5%
Contains more PotassiumPotassium +368.1%
Contains more IronIron +∞%
Contains more CopperCopper +12811.8%
Contains more ZincZinc +1011.5%
Contains more PhosphorusPhosphorus +339.3%
Contains less SodiumSodium -65.7%
Contains more ManganeseManganese +18288.9%
Contains more SeleniumSelenium +105.2%
Contains more CalciumCalcium +170.3%

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
8
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19%
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 0% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +8900%
Contains more Vitamin B1Vitamin B1 +1739.1%
Contains more Vitamin B3Vitamin B3 +410.6%
Contains more Vitamin B5Vitamin B5 +161%
Contains more Vitamin B6Vitamin B6 +561.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +379.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Greek yogurt DV% diff.
Copper 2.195mg 0.017mg 242%
Iron 6.68mg 0mg 84%
Manganese 1.655mg 0.009mg 72%
Magnesium 292mg 11mg 67%
Phosphorus 593mg 135mg 65%
Fats 43.85g 5g 60%
Monounsaturated fat 23.797g 2.136g 54%
Polyunsaturated fat 7.845g 0.469g 49%
Zinc 5.78mg 0.52mg 48%
Vitamin B1 0.423mg 0.023mg 33%
Vitamin B12 0µg 0.75µg 31%
Vitamin K 34.1µg 0µg 28%
Vitamin B6 0.417mg 0.063mg 27%
Saturated fat 7.783g 2.395g 24%
Calories 553kcal 97kcal 23%
Selenium 19.9µg 9.7µg 19%
Protein 18.22g 9g 18%
Vitamin B2 0.058mg 0.278mg 17%
Potassium 660mg 141mg 15%
Fiber 3.3g 0g 13%
Vitamin B5 0.864mg 0.331mg 11%
Starch 23.49g 10%
Carbs 30.19g 3.98g 9%
Calcium 37mg 100mg 6%
Vitamin E 0.9mg 0.01mg 6%
Vitamin B3 1.062mg 0.208mg 5%
Folate 25µg 5µg 5%
Cholesterol 0mg 13mg 4%
Choline 15.1mg 3%
Vitamin C 0.5mg 0mg 1%
Sodium 12mg 35mg 1%
Net carbs 26.89g 3.98g N/A
Sugar 5.91g 4g N/A
Vitamin A 0µg 2µg 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%
Omega-3 - DHA 0g 0.004g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

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
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more ProteinProtein +102.4%
Contains more FatsFats +777%
Contains more CarbsCarbs +658.5%
Contains more OtherOther +252.8%
Contains more WaterWater +1463.5%

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
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
Contains more Mono. FatMonounsaturated fat +1014.1%
Contains more Poly. FatPolyunsaturated fat +1572.7%
Contains less Sat. FatSaturated fat -69.2%

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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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.