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Cashew vs. Ice cream sandwich — In-Depth Nutrition Comparison

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A recap on differences between cashew and ice cream sandwich

  • Cashew is higher than ice cream sandwich in copper, iron, phosphorus, magnesium, manganese, zinc, selenium, vitamin B6, and vitamin K.
  • Cashew covers your daily copper needs 216% more than ice cream sandwich.
  • Cashew contains 26 times more vitamin K than ice cream sandwich. While cashew contains 34.1µg of vitamin K, ice cream sandwich contains only 1.3µg.
  • The amount of saturated fat in ice cream sandwich is lower.
  • The glycemic index of cashew is lower.

Food varieties used in this article are Nuts, cashew nuts, raw and Ice cream sandwich.

Infographic

Cashew vs Ice cream sandwich 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 21% 26% 10% 9.8% 85% 16% 31% 17% 50% 17%
Contains more MagnesiumMagnesium +906.9%
Contains more PotassiumPotassium +473.9%
Contains more IronIron +2469.2%
Contains more CopperCopper +764.2%
Contains more ZincZinc +863.3%
Contains more PhosphorusPhosphorus +723.6%
Contains less SodiumSodium -90.7%
Contains more ManganeseManganese +334.4%
Contains more SeleniumSelenium +541.9%
Contains more CalciumCalcium +132.4%

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 0% 29% 8% 0% 28% 34% 29% 13% 6.5% 6.3% 3.3% 26% 4.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B1Vitamin B1 +281.1%
Contains more Vitamin B5Vitamin B5 +313.4%
Contains more Vitamin B6Vitamin B6 +1389.3%
Contains more Vitamin KVitamin K +2523.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +151.7%
Contains more Vitamin B3Vitamin B3 +47.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +36%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Ice cream sandwich DV% diff.
Copper 2.195mg 0.254mg 216%
Iron 6.68mg 0.26mg 80%
Phosphorus 593mg 72mg 74%
Magnesium 292mg 29mg 63%
Manganese 1.655mg 0.381mg 55%
Fats 43.85g 8.57g 54%
Monounsaturated fat 23.797g 2.661g 53%
Zinc 5.78mg 0.6mg 47%
Polyunsaturated fat 7.845g 2.272g 37%
Selenium 19.9µg 3.1µg 31%
Vitamin B6 0.417mg 0.028mg 30%
Protein 18.22g 4.29g 28%
Vitamin K 34.1µg 1.3µg 27%
Vitamin B1 0.423mg 0.111mg 26%
Saturated fat 7.783g 2.317g 25%
Potassium 660mg 115mg 16%
Calories 553kcal 237kcal 16%
Vitamin B5 0.864mg 0.209mg 13%
Fiber 3.3g 0g 13%
Starch 23.49g 10%
Vitamin A 0µg 86µg 10%
Vitamin B2 0.058mg 0.146mg 7%
Cholesterol 0mg 21mg 7%
Calcium 37mg 86mg 5%
Sodium 12mg 129mg 5%
Vitamin E 0.9mg 0.4mg 3%
Vitamin B3 1.062mg 1.566mg 3%
Vitamin B12 0µg 0.05µg 2%
Folate 25µg 34µg 2%
Carbs 30.19g 37.14g 2%
Caffeine 4mg 1%
Choline 8mg 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 26.89g 37.14g N/A
Sugar 5.91g 18.57g 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%
Omega-3 - EPA 0g 0.002g N/A
Omega-3 - DHA 0g 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
3
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
4% 9% 37% 49%
Protein: 4.29 g
Fats: 8.57 g
Carbs: 37.14 g
Water: 48.9 g
Other: 1.1 g
Contains more ProteinProtein +324.7%
Contains more FatsFats +411.7%
Contains more OtherOther +130.9%
Contains more CarbsCarbs +23%
Contains more WaterWater +840.4%

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
32% 37% 31%
Saturated fat: Sat. Fat 2.317 g
Monounsaturated fat: Mono. Fat 2.661 g
Polyunsaturated fat: Poly. Fat 2.272 g
Contains more Mono. FatMonounsaturated fat +794.3%
Contains more Poly. FatPolyunsaturated fat +245.3%
Contains less Sat. FatSaturated fat -70.2%

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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. Ice cream sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172226/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.