Cashew vs. Mashed potato — In-Depth Nutrition Comparison
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What are the main differences between cashew and mashed potato?
- Cashew has more copper, iron, phosphorus, manganese, magnesium, zinc, selenium, vitamin B1, and vitamin K than mashed potato.
- Cashew's daily need coverage for copper is 240% higher.
- Mashed potato has 28 times less vitamin B1 than cashew. Cashew has 0.423mg of vitamin B1, while mashed potato has 0.015mg.
- Mashed potato is lower in saturated fat.
- Mashed potato has a higher glycemic index (87) than cashew (25).
We used Nuts, cashew nuts, raw and Fast foods, potato, mashed types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +1846.7% |
| Contains more CalciumCalcium | +105.6% |
| Contains more PotassiumPotassium | +130.8% |
| Contains more IronIron | +2054.8% |
| Contains more CopperCopper | +6171.4% |
| Contains more ZincZinc | +2527.3% |
| Contains more PhosphorusPhosphorus | +905.1% |
| Contains less SodiumSodium | -96.1% |
| Contains more ManganeseManganese | +1588.8% |
| Contains more SeleniumSelenium | +2387.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +114.3% |
| Contains more Vitamin B1Vitamin B1 | +2720% |
| Contains more Vitamin B2Vitamin B2 | +286.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +247.5% |
| Contains more Vitamin KVitamin K | +478% |
| Contains more FolateFolate | +177.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2.195mg | 0.035mg | 240% |
| Iron | 6.68mg | 0.31mg | 80% |
| Phosphorus | 593mg | 59mg | 76% |
| Manganese | 1.655mg | 0.098mg | 68% |
| Magnesium | 292mg | 15mg | 66% |
| Fats | 43.85g | 2.82g | 63% |
| Monounsaturated fat | 23.797g | 0.72g | 58% |
| Zinc | 5.78mg | 0.22mg | 51% |
| Polyunsaturated fat | 7.845g | 1.342g | 43% |
| Selenium | 19.9µg | 0.8µg | 35% |
| Vitamin B1 | 0.423mg | 0.015mg | 34% |
| Saturated fat | 7.783g | 0.577g | 33% |
| Protein | 18.22g | 1.65g | 33% |
| Vitamin K | 34.1µg | 5.9µg | 24% |
| Calories | 553kcal | 89kcal | 23% |
| Vitamin B6 | 0.417mg | 0.12mg | 23% |
| Vitamin B5 | 0.864mg | 17% | |
| Sodium | 12mg | 306mg | 13% |
| Potassium | 660mg | 286mg | 11% |
| Fiber | 3.3g | 1.3g | 8% |
| Vitamin A | 0µg | 43µg | 5% |
| Starch | 23.49g | 12.1g | 5% |
| Carbs | 30.19g | 14.65g | 5% |
| Folate | 25µg | 9µg | 4% |
| Vitamin B2 | 0.058mg | 0.015mg | 3% |
| Vitamin E | 0.9mg | 0.42mg | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Choline | 13.4mg | 2% | |
| Calcium | 37mg | 18mg | 2% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Net carbs | 26.89g | 13.35g | N/A |
| Sugar | 5.91g | 0.5g | N/A |
| Vitamin B3 | 1.062mg | 1.08mg | 0% |
| Trans fat | 0.105g | 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 | 0.2g | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +1004.2% |
| Contains more FatsFats | +1455% |
| Contains more CarbsCarbs | +106.1% |
| Contains more OtherOther | +101.6% |
| Contains more WaterWater | +1431.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.783 g
Monounsaturated fat:
Mono. Fat
23.797 g
Polyunsaturated fat:
Poly. Fat
7.845 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated fat | +3205.1% |
| Contains more Poly. FatPolyunsaturated fat | +484.6% |
| Contains less Sat. FatSaturated fat | -92.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +94.1% |
| Contains more SucroseSucrose | +5710% |
| Contains more GlucoseGlucose | +300% |
| Contains more FructoseFructose | +300% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
