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Cashew vs. Corn raw — In-Depth Nutrition Comparison

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The main differences between Cashew and Corn raw

  • Cashew is richer than Corn raw in Copper, Iron, Phosphorus, Manganese, Magnesium, Zinc, Selenium, Vitamin K, and Vitamin B6.
  • Daily need coverage for Copper from Cashew is 238% higher.
  • Cashew contains 114 times more Vitamin K than Corn raw. Cashew contains 34.1µg of Vitamin K, while Corn raw contains 0.3µg.
  • Corn raw contains less Saturated Fat.

Food types used in this article are Nuts, cashew nuts, raw and Corn, sweet, yellow, raw.

Infographic

Cashew vs Corn raw 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
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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more MagnesiumMagnesium +689.2%
Contains more CalciumCalcium +1750%
Contains more PotassiumPotassium +144.4%
Contains more IronIron +1184.6%
Contains more CopperCopper +3964.8%
Contains more ZincZinc +1156.5%
Contains more PhosphorusPhosphorus +566.3%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +915.3%
Contains more SeleniumSelenium +3216.7%

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
5
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 23% 11% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin EVitamin E +1185.7%
Contains more Vitamin B1Vitamin B1 +172.9%
Contains more Vitamin B5Vitamin B5 +20.5%
Contains more Vitamin B6Vitamin B6 +348.4%
Contains more Vitamin KVitamin K +11266.7%
Contains more Vitamin CVitamin C +1260%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more FolateFolate +68%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B12 ~0µg

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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +457.2%
Contains more FatsFats +3148.1%
Contains more CarbsCarbs +61.4%
Contains more OtherOther +303.2%
Contains more WaterWater +1362.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
26% 35% 39%
Saturated Fat: Sat. Fat 0.325 g
Monounsaturated Fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated Fat +5408.6%
Contains more Poly. FatPolyunsaturated fat +1510.9%
Contains less Sat. FatSaturated Fat -95.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
2
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
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +312.1%
Contains more SucroseSucrose +552.8%
Contains more GlucoseGlucose +6760%
Contains more FructoseFructose +3780%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Corn raw
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Corn raw Opinion
Calories 553kcal 86kcal Cashew
Protein 18.22g 3.27g Cashew
Fats 43.85g 1.35g Cashew
Vitamin C 0.5mg 6.8mg Corn raw
Net carbs 26.89g 16.7g Cashew
Carbs 30.19g 18.7g Cashew
Magnesium 292mg 37mg Cashew
Calcium 37mg 2mg Cashew
Potassium 660mg 270mg Cashew
Iron 6.68mg 0.52mg Cashew
Sugar 5.91g 6.26g Cashew
Fiber 3.3g 2g Cashew
Copper 2.195mg 0.054mg Cashew
Zinc 5.78mg 0.46mg Cashew
Starch 23.49g 5.7g Cashew
Phosphorus 593mg 89mg Cashew
Sodium 12mg 15mg Cashew
Vitamin A 0IU 187IU Corn raw
Vitamin A 0µg 9µg Corn raw
Vitamin E 0.9mg 0.07mg Cashew
Manganese 1.655mg 0.163mg Cashew
Selenium 19.9µg 0.6µg Cashew
Vitamin B1 0.423mg 0.155mg Cashew
Vitamin B2 0.058mg 0.055mg Cashew
Vitamin B3 1.062mg 1.77mg Corn raw
Vitamin B5 0.864mg 0.717mg Cashew
Vitamin B6 0.417mg 0.093mg Cashew
Vitamin K 34.1µg 0.3µg Cashew
Folate 25µg 42µg Corn raw
Choline 23mg Corn raw
Saturated Fat 7.783g 0.325g Corn raw
Monounsaturated Fat 23.797g 0.432g Cashew
Polyunsaturated fat 7.845g 0.487g Cashew
Tryptophan 0.287mg 0.023mg Cashew
Threonine 0.688mg 0.129mg Cashew
Isoleucine 0.789mg 0.129mg Cashew
Leucine 1.472mg 0.348mg Cashew
Lysine 0.928mg 0.137mg Cashew
Methionine 0.362mg 0.067mg Cashew
Phenylalanine 0.951mg 0.15mg Cashew
Valine 1.094mg 0.185mg Cashew
Histidine 0.456mg 0.089mg Cashew
Fructose 0.05g 1.94g Corn raw
Omega-3 - ALA 0.014g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw

Which food is preferable for your diet?

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

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
32%
Cashew
18%
Corn raw
Minerals Daily Need Coverage Score
200%
Cashew
17%
Corn raw

Comparison summary

Which food is lower in Saturated Fat?
Corn raw
Corn raw is lower in Saturated Fat (difference - 7.458g)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $1.3)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 0.35g)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 27)
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.