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Cashew vs. Nectarine — In-Depth Nutrition Comparison

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How are Cashew and Nectarine different?

  • Cashew is higher than Nectarine in Copper, Phosphorus, Iron, Manganese, Magnesium, Zinc, Selenium, Vitamin B1, and Vitamin B6.
  • Cashew covers your daily need of Copper 234% more than Nectarine.
  • Nectarine is lower in Saturated Fat.

Nuts, cashew nuts, raw and Nectarines, raw types were used in this article.

Infographic

Cashew vs Nectarine 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.
Contains more Calcium +516.7%
Contains more Iron +2285.7%
Contains more Magnesium +3144.4%
Contains more Phosphorus +2180.8%
Contains more Potassium +228.4%
Contains more Zinc +3300%
Contains more Copper +2452.3%
Contains more Manganese +2964.8%
Contains more Selenium +∞%
Contains less Sodium -100%
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 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Contains more Calcium +516.7%
Contains more Iron +2285.7%
Contains more Magnesium +3144.4%
Contains more Phosphorus +2180.8%
Contains more Potassium +228.4%
Contains more Zinc +3300%
Contains more Copper +2452.3%
Contains more Manganese +2964.8%
Contains more Selenium +∞%
Contains less Sodium -100%

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
7
:
Contains more Vitamin E +16.9%
Contains more Vitamin B1 +1144.1%
Contains more Vitamin B2 +114.8%
Contains more Vitamin B5 +367%
Contains more Vitamin B6 +1568%
Contains more Folate +400%
Contains more Vitamin K +1450%
Contains more Vitamin A +∞%
Contains more Vitamin C +980%
Equal in Vitamin B3 - 1.125
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 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
Contains more Vitamin E +16.9%
Contains more Vitamin B1 +1144.1%
Contains more Vitamin B2 +114.8%
Contains more Vitamin B5 +367%
Contains more Vitamin B6 +1568%
Contains more Folate +400%
Contains more Vitamin K +1450%
Contains more Vitamin A +∞%
Contains more Vitamin C +980%
Equal in Vitamin B3 - 1.125

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1618.9%
Contains more Fats +13603.1%
Contains more Carbs +186.2%
Contains more Other +429.2%
Contains more Water +1584.4%
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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more Protein +1618.9%
Contains more Fats +13603.1%
Contains more Carbs +186.2%
Contains more Other +429.2%
Contains more Water +1584.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +26942%
Contains more Polyunsaturated fat +6842.5%
Contains less Saturated Fat -99.7%
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
Contains more Monounsaturated Fat +26942%
Contains more Polyunsaturated fat +6842.5%
Contains less Saturated Fat -99.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +33457.1%
Contains more Sucrose +19.3%
Contains more Glucose +3040%
Contains more Fructose +2640%
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
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +33457.1%
Contains more Sucrose +19.3%
Contains more Glucose +3040%
Contains more Fructose +2640%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Nectarine
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cashew Nectarine Opinion
Net carbs 26.89g 8.85g Cashew
Protein 18.22g 1.06g Cashew
Fats 43.85g 0.32g Cashew
Carbs 30.19g 10.55g Cashew
Calories 553kcal 44kcal Cashew
Starch 23.49g 0.07g Cashew
Fructose 0.05g 1.37g Nectarine
Sugar 5.91g 7.89g Cashew
Fiber 3.3g 1.7g Cashew
Calcium 37mg 6mg Cashew
Iron 6.68mg 0.28mg Cashew
Magnesium 292mg 9mg Cashew
Phosphorus 593mg 26mg Cashew
Potassium 660mg 201mg Cashew
Sodium 12mg 0mg Nectarine
Zinc 5.78mg 0.17mg Cashew
Copper 2.195mg 0.086mg Cashew
Manganese 1.655mg 0.054mg Cashew
Selenium 19.9µg 0µg Cashew
Vitamin A 0IU 332IU Nectarine
Vitamin A RAE 0µg 17µg Nectarine
Vitamin E 0.9mg 0.77mg Cashew
Vitamin C 0.5mg 5.4mg Nectarine
Vitamin B1 0.423mg 0.034mg Cashew
Vitamin B2 0.058mg 0.027mg Cashew
Vitamin B3 1.062mg 1.125mg Nectarine
Vitamin B5 0.864mg 0.185mg Cashew
Vitamin B6 0.417mg 0.025mg Cashew
Folate 25µg 5µg Cashew
Vitamin K 34.1µg 2.2µg Cashew
Tryptophan 0.287mg 0.005mg Cashew
Threonine 0.688mg 0.009mg Cashew
Isoleucine 0.789mg 0.009mg Cashew
Leucine 1.472mg 0.014mg Cashew
Lysine 0.928mg 0.016mg Cashew
Methionine 0.362mg 0.006mg Cashew
Phenylalanine 0.951mg 0.021mg Cashew
Valine 1.094mg 0.013mg Cashew
Histidine 0.456mg 0.008mg Cashew
Saturated Fat 7.783g 0.025g Nectarine
Monounsaturated Fat 23.797g 0.088g Cashew
Polyunsaturated fat 7.845g 0.113g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Nectarine
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
10%
Nectarine
Minerals Daily Need Coverage Score
200%
Cashew
9%
Nectarine

Comparison summary

Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 7.758g)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $2)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 1.98g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 18)
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
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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.