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  6. Cashew vs. Hash browns

Cashew vs. Hash browns — In-Depth Nutrition Comparison

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Summary of differences between cashew and hash browns

  • Hash browns have less copper, iron, phosphorus, manganese, magnesium, zinc, selenium, and vitamin B1 than cashew.
  • Cashew covers your daily need for copper, 233% more than hash browns.
  • Cashew has 50 times more selenium than hash browns. While cashew has 19.9µg of selenium, hash browns have only 0.4µg.
  • Hash browns have less saturated fat.
  • The glycemic index of hash browns is higher.

These are the specific foods used in this comparison Nuts, cashew nuts, raw and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Cashew vs Hash browns 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
10
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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Contains more MagnesiumMagnesium +1290.5%
Contains more CalciumCalcium +94.7%
Contains more PotassiumPotassium +85.9%
Contains more IronIron +1013.3%
Contains more CopperCopper +2095%
Contains more ZincZinc +1505.6%
Contains more PhosphorusPhosphorus +505.1%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +947.5%
Contains more SeleniumSelenium +4875%

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
6
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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Contains more Vitamin B1Vitamin B1 +208.8%
Contains more Vitamin B2Vitamin B2 +52.6%
Contains more Vitamin B5Vitamin B5 +127.4%
Contains more Vitamin B6Vitamin B6 +124.2%
Contains more Vitamin KVitamin K +244.4%
Contains more FolateFolate +108.3%
Contains more Vitamin CVitamin C +980%
Contains more Vitamin EVitamin E +191.1%
Contains more Vitamin B3Vitamin B3 +73.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Hash browns DV% diff.
Copper 2.195mg 0.1mg 233%
Iron 6.68mg 0.6mg 76%
Phosphorus 593mg 98mg 71%
Magnesium 292mg 21mg 65%
Manganese 1.655mg 0.158mg 65%
Zinc 5.78mg 0.36mg 49%
Fats 43.85g 17.04g 41%
Monounsaturated fat 23.797g 7.827g 40%
Selenium 19.9µg 0.4µg 35%
Protein 18.22g 2.58g 31%
Sodium 12mg 566mg 24%
Saturated fat 7.783g 2.54g 24%
Vitamin B1 0.423mg 0.137mg 24%
Vitamin K 34.1µg 9.9µg 20%
Vitamin B6 0.417mg 0.186mg 18%
Polyunsaturated fat 7.845g 5.665g 15%
Calories 553kcal 272kcal 14%
Vitamin E 0.9mg 2.62mg 11%
Vitamin B5 0.864mg 0.38mg 10%
Potassium 660mg 355mg 9%
Vitamin B3 1.062mg 1.838mg 5%
Vitamin C 0.5mg 5.4mg 5%
Folate 25µg 12µg 3%
Choline 17.8mg 3%
Fiber 3.3g 2.7g 2%
Vitamin B2 0.058mg 0.038mg 2%
Calcium 37mg 19mg 2%
Starch 23.49g 25.74g 1%
Carbs 30.19g 28.88g 0%
Net carbs 26.89g 26.18g N/A
Sugar 5.91g 0.56g N/A
Trans fat 0.056g N/A
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 0.24g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0g 0.008g N/A
Omega-6 - Linoleic acid 5.131g 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
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Contains more ProteinProtein +606.2%
Contains more FatsFats +157.3%
Contains more OtherOther +13.9%
Contains more WaterWater +847.5%
~equal in Carbs ~28.88g

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
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
Contains more Mono. FatMonounsaturated fat +204%
Contains more Poly. FatPolyunsaturated fat +38.5%
Contains less Sat. FatSaturated fat -67.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
Cashew
1
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98%
Starch: 25.74 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +520%
Contains more FructoseFructose +380%
~equal in Starch ~25.74g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.