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Cashew vs. Shiitake — In-Depth Nutrition Comparison

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A recap on differences between Cashew and Shiitake

  • Cashew is higher in Copper, Iron, Phosphorus, Magnesium, Manganese, Zinc, Vitamin B1, and Selenium, yet Shiitake is higher in Vitamin B3, and Vitamin B5.
  • Cashew covers your daily Copper needs 228% more than Shiitake.
  • Cashew contains 28 times more Vitamin B1 than Shiitake. While Cashew contains 0.423mg of Vitamin B1, Shiitake contains only 0.015mg.

Food varieties used in this article are Nuts, cashew nuts, raw and Mushrooms, shiitake, raw.

Infographic

Cashew vs Shiitake infographic
Infographic link

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
9
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 14% 0.6% 27% 15% 47% 28% 48% 1.2% 30% 31%
Contains more MagnesiumMagnesium +1360%
Contains more CalciumCalcium +1750%
Contains more PotassiumPotassium +117.1%
Contains more IronIron +1529.3%
Contains more CopperCopper +1445.8%
Contains more ZincZinc +461.2%
Contains more PhosphorusPhosphorus +429.5%
Contains more ManganeseManganese +619.6%
Contains more SeleniumSelenium +249.1%
Contains less SodiumSodium -25%

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
6
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 0% 0% 0% 12% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2720%
Contains more Vitamin B6Vitamin B6 +42.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +92.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +274.1%
Contains more Vitamin B3Vitamin B3 +265.1%
Contains more Vitamin B5Vitamin B5 +73.6%
~equal in Vitamin A ~IU
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
4
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
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Contains more ProteinProtein +713.4%
Contains more FatsFats +8849%
Contains more CarbsCarbs +344.6%
Contains more OtherOther +243.2%
Contains more WaterWater +1625.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
3
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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 2.38 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more GlucoseGlucose +4660%
~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 Shiitake
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cashew Shiitake Opinion
Calories 553kcal 34kcal Cashew
Protein 18.22g 2.24g Cashew
Fats 43.85g 0.49g Cashew
Vitamin C 0.5mg Cashew
Net carbs 26.89g 4.29g Cashew
Carbs 30.19g 6.79g Cashew
Vitamin D 0IU 18IU Shiitake
Magnesium 292mg 20mg Cashew
Calcium 37mg 2mg Cashew
Potassium 660mg 304mg Cashew
Iron 6.68mg 0.41mg Cashew
Sugar 5.91g 2.38g Shiitake
Fiber 3.3g 2.5g Cashew
Copper 2.195mg 0.142mg Cashew
Zinc 5.78mg 1.03mg Cashew
Starch 23.49g Cashew
Phosphorus 593mg 112mg Cashew
Sodium 12mg 9mg Shiitake
Vitamin E 0.9mg Cashew
Vitamin D 0µg 0.4µg Shiitake
Manganese 1.655mg 0.23mg Cashew
Selenium 19.9µg 5.7µg Cashew
Vitamin B1 0.423mg 0.015mg Cashew
Vitamin B2 0.058mg 0.217mg Shiitake
Vitamin B3 1.062mg 3.877mg Shiitake
Vitamin B5 0.864mg 1.5mg Shiitake
Vitamin B6 0.417mg 0.293mg Cashew
Vitamin K 34.1µg Cashew
Folate 25µg 13µg Cashew
Saturated Fat 7.783g Shiitake
Monounsaturated Fat 23.797g Cashew
Polyunsaturated fat 7.845g Cashew
Tryptophan 0.287mg 0.011mg Cashew
Threonine 0.688mg 0.134mg Cashew
Isoleucine 0.789mg 0.111mg Cashew
Leucine 1.472mg 0.189mg Cashew
Lysine 0.928mg 0.134mg Cashew
Methionine 0.362mg 0.033mg Cashew
Phenylalanine 0.951mg 0.111mg Cashew
Valine 1.094mg 0.145mg Cashew
Histidine 0.456mg 0.056mg Cashew
Fructose 0.05g 0g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Shiitake
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
24%
Shiitake
Minerals Daily Need Coverage Score
200%
Cashew
24%
Shiitake

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Shiitake
Shiitake is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 7.783g)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins

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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.