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  6. Cashew vs. Mandarin orange

Cashew vs. Mandarin orange — In-Depth Nutrition Comparison

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A recap on differences between Cashew and Mandarin orange

  • Cashew is higher in Copper, Phosphorus, Iron, Manganese, Magnesium, Zinc, Selenium, and Vitamin B1, yet Mandarin orange is higher in Vitamin C.
  • Cashew covers your daily Copper needs 239% more than Mandarin orange.
  • Cashew contains 200 times more Saturated Fat than Mandarin orange. While Cashew contains 7.783g of Saturated Fat, Mandarin orange contains only 0.039g.

Food varieties used in this article are Nuts, cashew nuts, raw and Tangerines, (mandarin oranges), raw.

Infographic

Cashew vs Mandarin orange 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
8
:
1
Mandarin orange
Mandarin orange
Contains more Iron +4353.3%
Contains more Magnesium +2333.3%
Contains more Phosphorus +2865%
Contains more Potassium +297.6%
Contains more Zinc +8157.1%
Contains more Copper +5126.2%
Contains more Manganese +4143.6%
Contains more Selenium +19800%
Contains less Sodium -83.3%
Equal in Calcium - 37
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Mandarin orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 9% 9% 15% 1% 2% 14% 6% 1%
Contains more Iron +4353.3%
Contains more Magnesium +2333.3%
Contains more Phosphorus +2865%
Contains more Potassium +297.6%
Contains more Zinc +8157.1%
Contains more Copper +5126.2%
Contains more Manganese +4143.6%
Contains more Selenium +19800%
Contains less Sodium -83.3%
Equal in Calcium - 37

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
8
:
2
Mandarin orange
Mandarin orange
Contains more Vitamin E +350%
Contains more Vitamin B1 +629.3%
Contains more Vitamin B2 +61.1%
Contains more Vitamin B3 +182.4%
Contains more Vitamin B5 +300%
Contains more Vitamin B6 +434.6%
Contains more Folate +56.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +5240%
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%
Mandarin orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 4% 0% 89% 15% 9% 8% 13% 18% 12% 0% 0%
Contains more Vitamin E +350%
Contains more Vitamin B1 +629.3%
Contains more Vitamin B2 +61.1%
Contains more Vitamin B3 +182.4%
Contains more Vitamin B5 +300%
Contains more Vitamin B6 +434.6%
Contains more Folate +56.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +5240%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
:
1
Mandarin orange
Mandarin orange
Contains more Protein +2149.4%
Contains more Fats +14045.2%
Contains more Carbs +126.3%
Contains more Other +586.5%
Contains more Water +1537.9%
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
Mandarin orange
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more Protein +2149.4%
Contains more Fats +14045.2%
Contains more Carbs +126.3%
Contains more Other +586.5%
Contains more Water +1537.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Mandarin orange
Mandarin orange
Contains more Monounsaturated Fat +39561.7%
Contains more Polyunsaturated fat +11969.2%
Contains less Saturated Fat -99.5%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Mandarin orange
24% 37% 40%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.065 g
Contains more Monounsaturated Fat +39561.7%
Contains more Polyunsaturated fat +11969.2%
Contains less Saturated Fat -99.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
Cashew
1
:
3
Mandarin orange
Mandarin orange
Contains more Starch +∞%
Contains more Glucose +4160%
Contains more Fructose +4700%
Equal in Sucrose - 6.05
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
Mandarin orange
57% 20% 23%
Starch: 0 g
Sucrose: 6.05 g
Glucose: 2.13 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +4160%
Contains more Fructose +4700%
Equal in Sucrose - 6.05

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Mandarin orange
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cashew Mandarin orange Opinion
Net carbs 26.89g 11.54g Cashew
Protein 18.22g 0.81g Cashew
Fats 43.85g 0.31g Cashew
Carbs 30.19g 13.34g Cashew
Calories 553kcal 53kcal Cashew
Starch 23.49g 0g Cashew
Fructose 0.05g 2.4g Mandarin orange
Sugar 5.91g 10.58g Cashew
Fiber 3.3g 1.8g Cashew
Calcium 37mg 37mg
Iron 6.68mg 0.15mg Cashew
Magnesium 292mg 12mg Cashew
Phosphorus 593mg 20mg Cashew
Potassium 660mg 166mg Cashew
Sodium 12mg 2mg Mandarin orange
Zinc 5.78mg 0.07mg Cashew
Copper 2.195mg 0.042mg Cashew
Manganese 1.655mg 0.039mg Cashew
Selenium 19.9µg 0.1µg Cashew
Vitamin A 0IU 681IU Mandarin orange
Vitamin A RAE 0µg 34µg Mandarin orange
Vitamin E 0.9mg 0.2mg Cashew
Vitamin C 0.5mg 26.7mg Mandarin orange
Vitamin B1 0.423mg 0.058mg Cashew
Vitamin B2 0.058mg 0.036mg Cashew
Vitamin B3 1.062mg 0.376mg Cashew
Vitamin B5 0.864mg 0.216mg Cashew
Vitamin B6 0.417mg 0.078mg Cashew
Folate 25µg 16µg Cashew
Vitamin K 34.1µg 0µg Cashew
Tryptophan 0.287mg 0.002mg Cashew
Threonine 0.688mg 0.016mg Cashew
Isoleucine 0.789mg 0.017mg Cashew
Leucine 1.472mg 0.028mg Cashew
Lysine 0.928mg 0.032mg Cashew
Methionine 0.362mg 0.002mg Cashew
Phenylalanine 0.951mg 0.018mg Cashew
Valine 1.094mg 0.021mg Cashew
Histidine 0.456mg 0.011mg Cashew
Saturated Fat 7.783g 0.039g Mandarin orange
Monounsaturated Fat 23.797g 0.06g Cashew
Polyunsaturated fat 7.845g 0.065g Cashew

Which food is preferable for your diet?

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

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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
17%
Mandarin orange
Minerals Daily Need Coverage Score
200%
Cashew
7%
Mandarin orange

Comparison summary

Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Mandarin orange
Mandarin orange is lower in Saturated Fat (difference - 7.744g)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $2.1)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 4.67g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.