Cashew vs. Ham — In-Depth Nutrition Comparison
Compare
Differences between cashew and ham
- Cashew has more copper, manganese, magnesium, iron, phosphorus, and vitamin K, while ham has more vitamin B1 and vitamin B12.
- Cashew's daily need coverage for copper is 235% higher.
- The amount of saturated fat in ham is lower.
- Ham has a lower glycemic index. The glycemic index of ham is 0, while the glycemic index of cashew is 25.
The food types used in this comparison are Nuts, cashew nuts, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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.
| Contains more MagnesiumMagnesium | +1985.7% |
| Contains more CalciumCalcium | +362.5% |
| Contains more PotassiumPotassium | +130% |
| Contains more IronIron | +351.4% |
| Contains more CopperCopper | +2678.5% |
| Contains more ZincZinc | +100.7% |
| Contains more PhosphorusPhosphorus | +202.6% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +2964.8% |
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 | +260% |
| Contains more Vitamin B5Vitamin B5 | +114.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +733.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +78.3% |
| Contains more Vitamin B2Vitamin B2 | +248.3% |
| Contains more Vitamin B3Vitamin B3 | +278.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2.195mg | 0.079mg | 235% |
| Manganese | 1.655mg | 0.054mg | 70% |
| Magnesium | 292mg | 14mg | 66% |
| Iron | 6.68mg | 1.48mg | 65% |
| Fats | 43.85g | 5.53g | 59% |
| Phosphorus | 593mg | 196mg | 57% |
| Monounsaturated fat | 23.797g | 2.62g | 53% |
| Sodium | 12mg | 1203mg | 52% |
| Polyunsaturated fat | 7.845g | 0.54g | 49% |
| Vitamin K | 34.1µg | 0µg | 28% |
| Vitamin B1 | 0.423mg | 0.754mg | 28% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Saturated fat | 7.783g | 1.81g | 27% |
| Zinc | 5.78mg | 2.88mg | 26% |
| Calories | 553kcal | 145kcal | 20% |
| Vitamin B3 | 1.062mg | 4.023mg | 19% |
| Cholesterol | 0mg | 53mg | 18% |
| Choline | 85.1mg | 15% | |
| Fiber | 3.3g | 0g | 13% |
| Potassium | 660mg | 287mg | 11% |
| Vitamin B2 | 0.058mg | 0.202mg | 11% |
| Starch | 23.49g | 10% | |
| Carbs | 30.19g | 1.5g | 10% |
| Vitamin B5 | 0.864mg | 0.403mg | 9% |
| Folate | 25µg | 3µg | 6% |
| Protein | 18.22g | 20.93g | 5% |
| Vitamin E | 0.9mg | 0.25mg | 4% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Calcium | 37mg | 8mg | 3% |
| Selenium | 19.9µg | 19.5µg | 1% |
| Vitamin B6 | 0.417mg | 0.4mg | 1% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Net carbs | 26.89g | 1.5g | N/A |
| Sugar | 5.91g | 0g | N/A |
| Tryptophan | 0.287mg | 0.251mg | 0% |
| Threonine | 0.688mg | 0.931mg | 0% |
| Isoleucine | 0.789mg | 0.918mg | 0% |
| Leucine | 1.472mg | 1.661mg | 0% |
| Lysine | 0.928mg | 1.775mg | 0% |
| Methionine | 0.362mg | 0.553mg | 0% |
| Phenylalanine | 0.951mg | 0.904mg | 0% |
| Valine | 1.094mg | 0.908mg | 0% |
| Histidine | 0.456mg | 0.75mg | 0% |
| Fructose | 0.05g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +692.9% |
| Contains more CarbsCarbs | +1912.7% |
| Contains more ProteinProtein | +14.9% |
| Contains more WaterWater | +1201.3% |
| Contains more OtherOther | +72% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +808.3% |
| Contains more Poly. FatPolyunsaturated fat | +1352.8% |
| Contains less Sat. FatSaturated fat | -76.7% |
