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Cashew vs. Mango — In-Depth Nutrition Comparison

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Summary of differences between Cashew and Mango

  • Cashew has more Copper, Phosphorus, Iron, Manganese, Magnesium, Zinc, Selenium, and Vitamin B1, however, Mango is higher in Vitamin C.
  • Cashew covers your daily need of Copper 232% more than Mango.
  • Cashew has 85 times more Saturated Fat than Mango. While Cashew has 7.783g of Saturated Fat, Mango has only 0.092g.

These are the specific foods used in this comparison Nuts, cashew nuts, raw and Mangos, raw.

Infographic

Cashew vs Mango 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
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%
Mango
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +2820%
Contains more CalciumCalcium +236.4%
Contains more PotassiumPotassium +292.9%
Contains more IronIron +4075%
Contains more CopperCopper +1877.5%
Contains more ZincZinc +6322.2%
Contains more PhosphorusPhosphorus +4135.7%
Contains more ManganeseManganese +2527%
Contains more SeleniumSelenium +3216.7%
Contains less SodiumSodium -91.7%

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
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%
Mango
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 121% 65% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin B1Vitamin B1 +1410.7%
Contains more Vitamin B2Vitamin B2 +52.6%
Contains more Vitamin B3Vitamin B3 +58.7%
Contains more Vitamin B5Vitamin B5 +338.6%
Contains more Vitamin B6Vitamin B6 +250.4%
Contains more Vitamin KVitamin K +711.9%
Contains more Vitamin CVitamin C +7180%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +72%
~equal in Vitamin E ~0.9mg
~equal in Vitamin D ~0µg
~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
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +2122%
Contains more FatsFats +11439.5%
Contains more CarbsCarbs +101.5%
Contains more OtherOther +605.6%
Contains more WaterWater +1505%

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
Mango
1
30% 46% 23%
Saturated Fat: Sat. Fat 0.092 g
Monounsaturated Fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains more Mono. FatMonounsaturated Fat +16897.9%
Contains more Poly. FatPolyunsaturated fat +10949.3%
Contains less Sat. FatSaturated Fat -98.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
1
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
Mango
3
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +20%
Contains more GlucoseGlucose +3920%
Contains more FructoseFructose +9260%
~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 Mango
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 Mango Opinion
Calories 553kcal 60kcal Cashew
Protein 18.22g 0.82g Cashew
Fats 43.85g 0.38g Cashew
Vitamin C 0.5mg 36.4mg Mango
Net carbs 26.89g 13.38g Cashew
Carbs 30.19g 14.98g Cashew
Magnesium 292mg 10mg Cashew
Calcium 37mg 11mg Cashew
Potassium 660mg 168mg Cashew
Iron 6.68mg 0.16mg Cashew
Sugar 5.91g 13.66g Cashew
Fiber 3.3g 1.6g Cashew
Copper 2.195mg 0.111mg Cashew
Zinc 5.78mg 0.09mg Cashew
Starch 23.49g Cashew
Phosphorus 593mg 14mg Cashew
Sodium 12mg 1mg Mango
Vitamin A 0IU 1082IU Mango
Vitamin A 0µg 54µg Mango
Vitamin E 0.9mg 0.9mg
Manganese 1.655mg 0.063mg Cashew
Selenium 19.9µg 0.6µg Cashew
Vitamin B1 0.423mg 0.028mg Cashew
Vitamin B2 0.058mg 0.038mg Cashew
Vitamin B3 1.062mg 0.669mg Cashew
Vitamin B5 0.864mg 0.197mg Cashew
Vitamin B6 0.417mg 0.119mg Cashew
Vitamin K 34.1µg 4.2µg Cashew
Folate 25µg 43µg Mango
Choline 7.6mg Mango
Saturated Fat 7.783g 0.092g Mango
Monounsaturated Fat 23.797g 0.14g Cashew
Polyunsaturated fat 7.845g 0.071g Cashew
Tryptophan 0.287mg 0.013mg Cashew
Threonine 0.688mg 0.031mg Cashew
Isoleucine 0.789mg 0.029mg Cashew
Leucine 1.472mg 0.05mg Cashew
Lysine 0.928mg 0.066mg Cashew
Methionine 0.362mg 0.008mg Cashew
Phenylalanine 0.951mg 0.027mg Cashew
Valine 1.094mg 0.042mg Cashew
Histidine 0.456mg 0.019mg Cashew
Fructose 0.05g 4.68g Mango

Which food is preferable for your diet?

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

People also compare

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
25%
Mango
Minerals Daily Need Coverage Score
200%
Cashew
9%
Mango

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Mango
Mango is lower in Saturated Fat (difference - 7.691g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $2.2)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 7.75g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 26)
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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.