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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.
Contains more Iron +155.9%
Contains more Magnesium +27.5%
Contains more Phosphorus +30%
Contains more Zinc +72%
Contains more Copper +142%
Contains more Calcium +216.2%
Contains less Sodium -58.3%
Contains more Manganese +23.3%
Contains more Selenium +70.4%
Equal in Potassium - 632
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 98% 164% 196% 56% 1% 92% 303% 267% 185%
Contains more Iron +155.9%
Contains more Magnesium +27.5%
Contains more Phosphorus +30%
Contains more Zinc +72%
Contains more Copper +142%
Contains more Calcium +216.2%
Contains less Sodium -58.3%
Contains more Manganese +23.3%
Contains more Selenium +70.4%
Equal in Potassium - 632

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
:
Contains more Vitamin B1 +123.8%
Contains more Vitamin B6 +18.5%
Contains more Vitamin K +498.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +768.9%
Contains more Vitamin B2 +237.9%
Contains more Vitamin B3 +625.9%
Contains more Vitamin B5 +31.9%
Contains more Folate +232%
Equal in Vitamin C - 0.5
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 157% 0% 2% 48% 46% 145% 69% 82% 63% 0% 15%
Contains more Vitamin B1 +123.8%
Contains more Vitamin B6 +18.5%
Contains more Vitamin K +498.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +768.9%
Contains more Vitamin B2 +237.9%
Contains more Vitamin B3 +625.9%
Contains more Vitamin B5 +31.9%
Contains more Folate +232%
Equal in Vitamin C - 0.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +43.4%
Contains more Water +150%
Contains more Fats +23%
Contains more Other +13.4%
Equal in Protein - 20.04
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 Carbs +43.4%
Contains more Water +150%
Contains more Fats +23%
Contains more Other +13.4%
Equal in Protein - 20.04

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -10.7%
Contains more Monounsaturated Fat +19.7%
Contains more Polyunsaturated fat +86.3%
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
17% 55% 28%
Saturated Fat: 8.711 g
Monounsaturated Fat: 28.488 g
Polyunsaturated fat: 14.612 g
Contains less Saturated Fat -10.7%
Contains more Monounsaturated Fat +19.7%
Contains more Polyunsaturated fat +86.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +459.3%
Contains more Sucrose +40%
Contains more Glucose +∞%
Contains more Fructose +∞%
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 Starch +459.3%
Contains more Sucrose +40%
Contains more Glucose +∞%
Contains more Fructose +∞%

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
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cashew Mixed nuts Opinion
Net carbs 26.89g 14.05g Cashew
Protein 18.22g 20.04g Mixed nuts
Fats 43.85g 53.95g Mixed nuts
Carbs 30.19g 21.05g Cashew
Calories 553kcal 607kcal Mixed nuts
Starch 23.49g 4.2g Cashew
Fructose 0.05g 0g Cashew
Sugar 5.91g 4.15g Mixed nuts
Fiber 3.3g 7g Mixed nuts
Calcium 37mg 117mg Mixed nuts
Iron 6.68mg 2.61mg Cashew
Magnesium 292mg 229mg Cashew
Phosphorus 593mg 456mg Cashew
Potassium 660mg 632mg Cashew
Sodium 12mg 5mg Mixed nuts
Zinc 5.78mg 3.36mg Cashew
Copper 2.195mg 0.907mg Cashew
Manganese 1.655mg 2.04mg Mixed nuts
Selenium 19.9µg 33.9µg Mixed nuts
Vitamin A 0IU 3IU Mixed nuts
Vitamin E 0.9mg 7.82mg Mixed nuts
Vitamin C 0.5mg 0.5mg
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
Folate 25µg 83µg Mixed nuts
Vitamin K 34.1µg 5.7µg Cashew
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
Trans Fat 0.055g Cashew
Saturated Fat 7.783g 8.711g Cashew
Omega-3 - EPA 0g 0.005g Mixed nuts
Monounsaturated Fat 23.797g 28.488g Mixed nuts
Polyunsaturated fat 7.845g 14.612g Mixed nuts
Omega-6 - Eicosadienoic acid 0g 0.013g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts
Omega-3 - ALA 0.082g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Mixed nuts
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
52%
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 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)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.