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.
Specific food types used in this comparison are Nuts, cashew nuts, raw and Yogurt, Greek, plain, whole milk.
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 | +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.
| 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
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
Saturated Fat:
Sat. Fat
7.783 g
Monounsaturated Fat:
Mono. Fat
23.797 g
Polyunsaturated fat:
Poly. Fat
7.845 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 553kcal | 97kcal |
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| Protein | 18.22g | 9g |
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| Fats | 43.85g | 5g |
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| Vitamin C | 0.5mg | 0mg |
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| Net carbs | 26.89g | 3.98g |
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| Carbs | 30.19g | 3.98g |
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| Cholesterol | 0mg | 13mg |
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| Magnesium | 292mg | 11mg |
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| Calcium | 37mg | 100mg |
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| Potassium | 660mg | 141mg |
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| Iron | 6.68mg | 0mg |
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| Sugar | 5.91g | 4g |
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| Fiber | 3.3g | 0g |
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| Copper | 2.195mg | 0.017mg |
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| Zinc | 5.78mg | 0.52mg |
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| Starch | 23.49g |
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| Phosphorus | 593mg | 135mg |
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| Sodium | 12mg | 35mg |
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| Vitamin A | 0IU | 15IU |
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| Vitamin A | 0µg | 2µg |
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| Vitamin E | 0.9mg | 0.01mg |
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| Manganese | 1.655mg | 0.009mg |
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| Selenium | 19.9µg | 9.7µg |
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| Vitamin B1 | 0.423mg | 0.023mg |
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| Vitamin B2 | 0.058mg | 0.278mg |
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| Vitamin B3 | 1.062mg | 0.208mg |
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| Vitamin B5 | 0.864mg | 0.331mg |
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| Vitamin B6 | 0.417mg | 0.063mg |
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| Vitamin B12 | 0µg | 0.75µg |
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| Vitamin K | 34.1µg | 0µg |
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| Folate | 25µg | 5µg |
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| Choline | 15.1mg |
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| Saturated Fat | 7.783g | 2.395g |
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| Monounsaturated Fat | 23.797g | 2.136g |
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| Polyunsaturated fat | 7.845g | 0.469g |
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| Tryptophan | 0.287mg |
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| Threonine | 0.688mg |
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| Isoleucine | 0.789mg |
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| Leucine | 1.472mg |
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| Lysine | 0.928mg |
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| Methionine | 0.362mg |
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| Phenylalanine | 0.951mg |
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| Valine | 1.094mg |
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| Histidine | 0.456mg |
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| Fructose | 0.05g |
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| Omega-3 - DHA | 0g | 0.004g |
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| Omega-3 - ALA | 0.023g |
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| Omega-6 - Linoleic acid | 0.209g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
200%
19%
Comparison summary
Which food is lower in Sugar?
Greek yogurt is lower in Sugar (difference - 1.91g)
Which food is lower in Saturated Fat?
Greek yogurt is lower in Saturated Fat (difference - 5.388g)
Which food is lower in glycemic index?
Greek yogurt is lower in glycemic index (difference - 13)
Which food is cheaper?
Greek yogurt is cheaper (difference - $2.5)
Which food is lower in Cholesterol?
Cashew is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Cashew contains less Sodium (difference - 23mg)
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew is relatively richer in vitamins