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Cashew vs. Mixed nuts — In-Depth Nutrition Comparison

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The main differences between Cashew and Mixed nuts

  • Cashew is richer in Copper, Iron, Vitamin K, Zinc, Phosphorus, and Vitamin B1, yet Mixed nuts are richer in Vitamin E , Vitamin B3, Selenium, and Manganese.
  • Daily need coverage for Copper from Cashew is 143% higher.
  • Cashew contains 6 times more Vitamin K than Mixed nuts. Cashew contains 34.1µg of Vitamin K, while Mixed nuts contain 5.7µg.

Food types used in this article are Nuts, cashew nuts, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Cashew vs Mixed nuts 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
5
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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +27.5%
Contains more IronIron +155.9%
Contains more CopperCopper +142%
Contains more ZincZinc +72%
Contains more PhosphorusPhosphorus +30%
Contains more CalciumCalcium +216.2%
Contains less SodiumSodium -58.3%
Contains more ManganeseManganese +23.3%
Contains more SeleniumSelenium +70.4%
~equal in Potassium ~632mg

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
3
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 1.7% 0.18% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin B1Vitamin B1 +123.8%
Contains more Vitamin B6Vitamin B6 +18.5%
Contains more Vitamin KVitamin K +498.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +768.9%
Contains more Vitamin B2Vitamin B2 +237.9%
Contains more Vitamin B3Vitamin B3 +625.9%
Contains more Vitamin B5Vitamin B5 +31.9%
Contains more FolateFolate +232%
~equal in Vitamin C ~0.5mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
2
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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +43.4%
Contains more WaterWater +150%
Contains more FatsFats +23%
Contains more OtherOther +13.4%
~equal in Protein ~20.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
1
20% 60% 20%
Saturated Fat: Sat. Fat 7.783 g
Monounsaturated Fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
17% 55% 28%
Saturated Fat: Sat. Fat 8.711 g
Monounsaturated Fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated Fat -10.7%
Contains more Mono. FatMonounsaturated Fat +19.7%
Contains more Poly. FatPolyunsaturated fat +86.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
4
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
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +459.3%
Contains more SucroseSucrose +40%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~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 Mixed nuts
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cashew Mixed nuts Opinion
Calories 553kcal 607kcal Mixed nuts
Protein 18.22g 20.04g Mixed nuts
Fats 43.85g 53.95g Mixed nuts
Vitamin C 0.5mg 0.5mg
Net carbs 26.89g 14.05g Cashew
Carbs 30.19g 21.05g Cashew
Magnesium 292mg 229mg Cashew
Calcium 37mg 117mg Mixed nuts
Potassium 660mg 632mg Cashew
Iron 6.68mg 2.61mg Cashew
Sugar 5.91g 4.15g Mixed nuts
Fiber 3.3g 7g Mixed nuts
Copper 2.195mg 0.907mg Cashew
Zinc 5.78mg 3.36mg Cashew
Starch 23.49g 4.2g Cashew
Phosphorus 593mg 456mg Cashew
Sodium 12mg 5mg Mixed nuts
Vitamin A 0IU 3IU Mixed nuts
Vitamin E 0.9mg 7.82mg Mixed nuts
Manganese 1.655mg 2.04mg Mixed nuts
Selenium 19.9µg 33.9µg Mixed nuts
Vitamin B1 0.423mg 0.189mg Cashew
Vitamin B2 0.058mg 0.196mg Mixed nuts
Vitamin B3 1.062mg 7.709mg Mixed nuts
Vitamin B5 0.864mg 1.14mg Mixed nuts
Vitamin B6 0.417mg 0.352mg Cashew
Vitamin K 34.1µg 5.7µg Cashew
Folate 25µg 83µg Mixed nuts
Trans Fat 0.055g Cashew
Choline 52mg Mixed nuts
Saturated Fat 7.783g 8.711g Cashew
Monounsaturated Fat 23.797g 28.488g Mixed nuts
Polyunsaturated fat 7.845g 14.612g Mixed nuts
Tryptophan 0.287mg 0.22mg Cashew
Threonine 0.688mg 0.703mg Mixed nuts
Isoleucine 0.789mg 0.826mg Mixed nuts
Leucine 1.472mg 1.656mg Mixed nuts
Lysine 0.928mg 0.782mg Cashew
Methionine 0.362mg 0.283mg Cashew
Phenylalanine 0.951mg 1.182mg Mixed nuts
Valine 1.094mg 1.001mg Cashew
Histidine 0.456mg 0.572mg Mixed nuts
Fructose 0.05g 0g Cashew
Omega-3 - EPA 0g 0.005g Mixed nuts
Omega-3 - ALA 0.082g Mixed nuts
Omega-6 - Eicosadienoic acid 0g 0.013g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Mixed nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Cashew
50%
Mixed nuts
Minerals Daily Need Coverage Score
200%
Cashew
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 1.76g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Saturated Fat?
Cashew
Cashew is lower in Saturated Fat (difference - 0.928g)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.5)
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)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.