Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Cashew
  5. Compare
  6. Cashew vs. Kiwifruit

Cashew vs. Kiwifruit — In-Depth Nutrition Comparison

Compare

A recap on differences between Cashew and Kiwifruit

  • Cashew is higher in Copper, Phosphorus, Iron, Manganese, Magnesium, Zinc, Selenium, and Vitamin B1, yet Kiwifruit is higher in Vitamin C.
  • Cashew covers your daily Copper needs 229% more than Kiwifruit.
  • Cashew contains 268 times more Saturated Fat than Kiwifruit. While Cashew contains 7.783g of Saturated Fat, Kiwifruit contains only 0.029g.

Food varieties used in this article are Nuts, cashew nuts, raw and Kiwifruit, green, raw.

Infographic

Cashew vs Kiwifruit 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
:
1
Kiwifruit
Kiwifruit
Contains more Iron +2054.8%
Contains more Magnesium +1617.6%
Contains more Phosphorus +1644.1%
Contains more Potassium +111.5%
Contains more Zinc +4028.6%
Contains more Copper +1588.5%
Contains more Manganese +1588.8%
Contains more Selenium +9850%
Contains less Sodium -75%
Equal in Calcium - 34
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Iron +2054.8%
Contains more Magnesium +1617.6%
Contains more Phosphorus +1644.1%
Contains more Potassium +111.5%
Contains more Zinc +4028.6%
Contains more Copper +1588.5%
Contains more Manganese +1588.8%
Contains more Selenium +9850%
Contains less Sodium -75%
Equal in Calcium - 34

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
5
:
4
Kiwifruit
Kiwifruit
Contains more Vitamin B1 +1466.7%
Contains more Vitamin B2 +132%
Contains more Vitamin B3 +211.4%
Contains more Vitamin B5 +372.1%
Contains more Vitamin B6 +561.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +62.2%
Contains more Vitamin C +18440%
Contains more Vitamin K +18.2%
Equal in Folate - 25
Cashew
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin B1 +1466.7%
Contains more Vitamin B2 +132%
Contains more Vitamin B3 +211.4%
Contains more Vitamin B5 +372.1%
Contains more Vitamin B6 +561.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +62.2%
Contains more Vitamin C +18440%
Contains more Vitamin K +18.2%
Equal in Folate - 25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
:
1
Kiwifruit
Kiwifruit
Contains more Protein +1498.2%
Contains more Fats +8332.7%
Contains more Carbs +105.9%
Contains more Other +316.4%
Contains more Water +1497.5%
Cashew
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
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +1498.2%
Contains more Fats +8332.7%
Contains more Carbs +105.9%
Contains more Other +316.4%
Contains more Water +1497.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Kiwifruit
Kiwifruit
Contains more Monounsaturated Fat +50531.9%
Contains more Polyunsaturated fat +2633.4%
Contains less Saturated Fat -99.6%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +50531.9%
Contains more Polyunsaturated fat +2633.4%
Contains less Saturated Fat -99.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
Cashew
2
:
4
Kiwifruit
Kiwifruit
Contains more Starch +∞%
Contains more Sucrose +3773.3%
Contains more Glucose +8120%
Contains more Fructose +8600%
Contains more Maltose +∞%
Contains more Galactose +∞%
Cashew
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
Kiwifruit
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more Starch +∞%
Contains more Sucrose +3773.3%
Contains more Glucose +8120%
Contains more Fructose +8600%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Kiwifruit
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cashew Kiwifruit Opinion
Net carbs 26.89g 11.66g Cashew
Protein 18.22g 1.14g Cashew
Fats 43.85g 0.52g Cashew
Carbs 30.19g 14.66g Cashew
Calories 553kcal 61kcal Cashew
Starch 23.49g 0g Cashew
Fructose 0.05g 4.35g Kiwifruit
Sugar 5.91g 8.99g Cashew
Fiber 3.3g 3g Cashew
Calcium 37mg 34mg Cashew
Iron 6.68mg 0.31mg Cashew
Magnesium 292mg 17mg Cashew
Phosphorus 593mg 34mg Cashew
Potassium 660mg 312mg Cashew
Sodium 12mg 3mg Kiwifruit
Zinc 5.78mg 0.14mg Cashew
Copper 2.195mg 0.13mg Cashew
Manganese 1.655mg 0.098mg Cashew
Selenium 19.9µg 0.2µg Cashew
Vitamin A 0IU 87IU Kiwifruit
Vitamin A RAE 0µg 4µg Kiwifruit
Vitamin E 0.9mg 1.46mg Kiwifruit
Vitamin C 0.5mg 92.7mg Kiwifruit
Vitamin B1 0.423mg 0.027mg Cashew
Vitamin B2 0.058mg 0.025mg Cashew
Vitamin B3 1.062mg 0.341mg Cashew
Vitamin B5 0.864mg 0.183mg Cashew
Vitamin B6 0.417mg 0.063mg Cashew
Folate 25µg 25µg
Vitamin K 34.1µg 40.3µg Kiwifruit
Tryptophan 0.287mg 0.015mg Cashew
Threonine 0.688mg 0.047mg Cashew
Isoleucine 0.789mg 0.051mg Cashew
Leucine 1.472mg 0.066mg Cashew
Lysine 0.928mg 0.061mg Cashew
Methionine 0.362mg 0.024mg Cashew
Phenylalanine 0.951mg 0.044mg Cashew
Valine 1.094mg 0.057mg Cashew
Histidine 0.456mg 0.027mg Cashew
Saturated Fat 7.783g 0.029g Kiwifruit
Monounsaturated Fat 23.797g 0.047g Cashew
Polyunsaturated fat 7.845g 0.287g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Kiwifruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Cashew
Cashew vs Pistachio
Pistachio
Cashew
Cashew vs Brazil nut
Brazil nut
Cashew
Cashew vs Coconut
Coconut
Kiwifruit
Kiwifruit vs Banana
Banana
Kiwifruit
Kiwifruit vs Pineapple
Pineapple
Kiwifruit
Kiwifruit vs Strawberry
Strawberry

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
34%
Cashew
42%
Kiwifruit
Minerals Daily Need Coverage Score
200%
Cashew
14%
Kiwifruit

Comparison summary

Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 7.754g)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $2)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 3.08g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.