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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 for 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% 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 EVitamin 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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Mixed nuts DV% diff.
Copper 2.195mg 0.907mg 143%
Iron 6.68mg 2.61mg 51%
Vitamin E 0.9mg 7.82mg 46%
Polyunsaturated fat 7.845g 14.612g 45%
Vitamin B3 1.062mg 7.709mg 42%
Selenium 19.9µg 33.9µg 25%
Vitamin K 34.1µg 5.7µg 24%
Zinc 5.78mg 3.36mg 22%
Vitamin B1 0.423mg 0.189mg 20%
Phosphorus 593mg 456mg 20%
Manganese 1.655mg 2.04mg 17%
Fats 43.85g 53.95g 16%
Magnesium 292mg 229mg 15%
Fiber 3.3g 7g 15%
Folate 25µg 83µg 15%
Monounsaturated fat 23.797g 28.488g 12%
Vitamin B2 0.058mg 0.196mg 11%
Choline 52mg 9%
Calcium 37mg 117mg 8%
Starch 23.49g 4.2g 8%
Vitamin B5 0.864mg 1.14mg 6%
Vitamin B6 0.417mg 0.352mg 5%
Saturated fat 7.783g 8.711g 4%
Protein 18.22g 20.04g 4%
Calories 553kcal 607kcal 3%
Carbs 30.19g 21.05g 3%
Potassium 660mg 632mg 1%
Vitamin C 0.5mg 0.5mg 0%
Net carbs 26.89g 14.05g N/A
Sugar 5.91g 4.15g N/A
Sodium 12mg 5mg 0%
Trans fat 0.055g N/A
Tryptophan 0.287mg 0.22mg 0%
Threonine 0.688mg 0.703mg 0%
Isoleucine 0.789mg 0.826mg 0%
Leucine 1.472mg 1.656mg 0%
Lysine 0.928mg 0.782mg 0%
Methionine 0.362mg 0.283mg 0%
Phenylalanine 0.951mg 1.182mg 0%
Valine 1.094mg 1.001mg 0%
Histidine 0.456mg 0.572mg 0%
Fructose 0.05g 0g 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0g 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

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

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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.