Cashew vs. Matzo — In-Depth Nutrition Comparison
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The main differences between cashew and matzo
- Cashew is richer in copper, phosphorus, magnesium, zinc, iron, manganese, vitamin K, and vitamin B6, yet matzo is richer in selenium.
- Daily need coverage for copper for cashew is 237% higher.
- Cashew contains 114 times more vitamin K than matzo. Cashew contains 34.1µg of vitamin K, while matzo contains 0.3µg.
- Matzo contains less saturated fat.
Food types used in this article are Nuts, cashew nuts, raw and Crackers, matzo, plain.
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.
| Contains more MagnesiumMagnesium | +1068% |
| Contains more CalciumCalcium | +184.6% |
| Contains more PotassiumPotassium | +489.3% |
| Contains more IronIron | +111.4% |
| Contains more CopperCopper | +3558.3% |
| Contains more ZincZinc | +750% |
| Contains more PhosphorusPhosphorus | +566.3% |
| Contains more ManganeseManganese | +154.6% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +85.4% |
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 | +1400% |
| Contains more Vitamin B5Vitamin B5 | +95% |
| Contains more Vitamin B6Vitamin B6 | +262.6% |
| Contains more Vitamin KVitamin K | +11266.7% |
| Contains more FolateFolate | +47.1% |
| Contains more Vitamin B2Vitamin B2 | +401.7% |
| Contains more Vitamin B3Vitamin B3 | +266.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +82.2% |
| Contains more FatsFats | +3032.1% |
| Contains more WaterWater | +20.9% |
| Contains more OtherOther | +323.3% |
| Contains more CarbsCarbs | +177.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +18637.8% |
| Contains more Poly. FatPolyunsaturated fat | +1201% |
| Contains less Sat. FatSaturated fat | -97.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 2.195mg | 0.06mg | 237% |
| Phosphorus | 593mg | 89mg | 72% |
| Fats | 43.85g | 1.4g | 65% |
| Magnesium | 292mg | 25mg | 64% |
| Monounsaturated fat | 23.797g | 0.127g | 59% |
| Polyunsaturated fat | 7.845g | 0.603g | 48% |
| Zinc | 5.78mg | 0.68mg | 46% |
| Manganese | 1.655mg | 0.65mg | 44% |
| Iron | 6.68mg | 3.16mg | 44% |
| Saturated fat | 7.783g | 0.226g | 34% |
| Selenium | 19.9µg | 36.9µg | 31% |
| Vitamin K | 34.1µg | 0.3µg | 28% |
| Vitamin B6 | 0.417mg | 0.115mg | 23% |
| Vitamin B2 | 0.058mg | 0.291mg | 18% |
| Vitamin B3 | 1.062mg | 3.892mg | 18% |
| Carbs | 30.19g | 83.7g | 18% |
| Potassium | 660mg | 112mg | 16% |
| Protein | 18.22g | 10g | 16% |
| Starch | 23.49g | 10% | |
| Vitamin B5 | 0.864mg | 0.443mg | 8% |
| Calories | 553kcal | 395kcal | 8% |
| Vitamin E | 0.9mg | 0.06mg | 6% |
| Vitamin B1 | 0.423mg | 0.387mg | 3% |
| Folate | 25µg | 17µg | 2% |
| Choline | 10.8mg | 2% | |
| Calcium | 37mg | 13mg | 2% |
| Sodium | 12mg | 0mg | 1% |
| Fiber | 3.3g | 3g | 1% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Net carbs | 26.89g | 80.7g | N/A |
| Sugar | 5.91g | 0.29g | N/A |
| Tryptophan | 0.287mg | 0.116mg | 0% |
| Threonine | 0.688mg | 0.267mg | 0% |
| Isoleucine | 0.789mg | 0.371mg | 0% |
| Leucine | 1.472mg | 0.692mg | 0% |
| Lysine | 0.928mg | 0.193mg | 0% |
| Methionine | 0.362mg | 0.176mg | 0% |
| Phenylalanine | 0.951mg | 0.494mg | 0% |
| Valine | 1.094mg | 0.42mg | 0% |
| Histidine | 0.456mg | 0.213mg | 0% |
| Fructose | 0.05g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
24%
Minerals Daily Need Coverage Score
200%
51%
Comparison summary
Which food is lower in Sugar?
Matzo is lower in Sugar (difference - 5.62g)
Which food contains less Sodium?
Matzo contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Matzo is lower in Saturated fat (difference - 7.557g)
Which food is lower in glycemic index?
Matzo is lower in glycemic index (difference - 25)
Which food is cheaper?
Matzo is cheaper (difference - $2.5)
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)