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Cashew vs. Hickory nut — In-Depth Nutrition Comparison

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What are the differences between cashew and hickory nut?

  • Cashew is higher in copper, iron, phosphorus, magnesium, selenium, vitamin B6, and zinc, yet hickory nut are higher in manganese, vitamin B1, and vitamin B5.
  • Cashew's daily need coverage for copper is 162% more.
  • Cashew has 3 times more iron than hickory nut. While cashew has 6.68mg of iron, hickory nut have only 2.12mg.

We used Nuts, cashew nuts, raw and Nuts, hickorynuts, dried types in this article.

Infographic

Cashew vs Hickory nut 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.
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 124% 18% 38% 80% 246% 118% 144% 0.13% 601% 44%
Contains more MagnesiumMagnesium +68.8%
Contains more PotassiumPotassium +51.4%
Contains more IronIron +215.1%
Contains more CopperCopper +197.4%
Contains more ZincZinc +34.1%
Contains more PhosphorusPhosphorus +76.5%
Contains more SeleniumSelenium +145.7%
Contains more CalciumCalcium +64.9%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +178.5%

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
4
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 6.7% 2.3% 0% 0% 217% 30% 17% 105% 44% 0% 0% 30% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +17.1%
Contains more Vitamin B6Vitamin B6 +117.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +105%
Contains more Vitamin B2Vitamin B2 +125.9%
Contains more Vitamin B5Vitamin B5 +102.1%
Contains more FolateFolate +60%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cashew Hickory nut DV% diff.
Copper 2.195mg 0.738mg 162%
Manganese 1.655mg 4.61mg 128%
Polyunsaturated fat 7.845g 21.886g 94%
Iron 6.68mg 2.12mg 57%
Vitamin B1 0.423mg 0.867mg 37%
Phosphorus 593mg 336mg 37%
Fats 43.85g 64.37g 32%
Vitamin K 34.1µg 28%
Magnesium 292mg 173mg 28%
Monounsaturated fat 23.797g 32.611g 22%
Selenium 19.9µg 8.1µg 21%
Vitamin B5 0.864mg 1.746mg 18%
Vitamin B6 0.417mg 0.192mg 17%
Zinc 5.78mg 4.31mg 13%
Fiber 3.3g 6.4g 12%
Protein 18.22g 12.72g 11%
Starch 23.49g 10%
Potassium 660mg 436mg 7%
Vitamin B2 0.058mg 0.131mg 6%
Vitamin E 0.9mg 6%
Calories 553kcal 657kcal 5%
Folate 25µg 40µg 4%
Carbs 30.19g 18.25g 4%
Saturated fat 7.783g 7.038g 3%
Calcium 37mg 61mg 2%
Vitamin C 0.5mg 2mg 2%
Vitamin A 0µg 7µg 1%
Vitamin B3 1.062mg 0.907mg 1%
Net carbs 26.89g 11.85g N/A
Sugar 5.91g N/A
Sodium 12mg 1mg 0%
Tryptophan 0.287mg 0.139mg 0%
Threonine 0.688mg 0.422mg 0%
Isoleucine 0.789mg 0.576mg 0%
Leucine 1.472mg 1.027mg 0%
Lysine 0.928mg 0.497mg 0%
Methionine 0.362mg 0.3mg 0%
Phenylalanine 0.951mg 0.713mg 0%
Valine 1.094mg 0.73mg 0%
Histidine 0.456mg 0.389mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
13% 64% 18% 3% 2%
Protein: 12.72 g
Fats: 64.37 g
Carbs: 18.25 g
Water: 2.65 g
Other: 2.01 g
Contains more ProteinProtein +43.2%
Contains more CarbsCarbs +65.4%
Contains more WaterWater +96.2%
Contains more OtherOther +26.4%
Contains more FatsFats +46.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
0
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
11% 53% 36%
Saturated fat: Sat. Fat 7.038 g
Monounsaturated fat: Mono. Fat 32.611 g
Polyunsaturated fat: Poly. Fat 21.886 g
Contains more Mono. FatMonounsaturated fat +37%
Contains more Poly. FatPolyunsaturated fat +179%
~equal in Saturated fat ~7.038g

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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. Hickory nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170177/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.