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Cashew vs Brazil nut - In-Depth Nutrition Comparison

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A recap on differences between Cashew and Brazil nut

  • Cashew is higher in Iron, Copper, Vitamin B6, and Manganese, yet Brazil nut is higher in Selenium, Vitamin E , Vitamin K, Magnesium, and Phosphorus.
  • Brazil nut covers your daily Selenium needs 3449% more than Cashew.
  • Cashew contains 4 times more Vitamin B6 than Brazil nut. While Cashew contains 0.417mg of Vitamin B6, Brazil nut contains only 0.101mg.
  • The amount of Saturated Fat in Cashew is lower.

Food varieties used in this article are Nuts, cashew nuts, raw and Nuts, brazilnuts, dried, unblanched.

Infographic

Cashew vs Brazil nut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +174.9%
Contains more Zinc +42.4%
Contains more Copper +25.9%
Contains more Calcium +332.4%
Contains more Magnesium +28.8%
Contains more Phosphorus +22.3%
Contains less Sodium -75%
Equal in Potassium - 659
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
Contains more Iron +174.9%
Contains more Zinc +42.4%
Contains more Copper +25.9%
Contains more Calcium +332.4%
Contains more Magnesium +28.8%
Contains more Phosphorus +22.3%
Contains less Sodium -75%
Equal in Potassium - 659

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cashew
6
:
Contains more Vitamin B2 +65.7%
Contains more Vitamin B3 +260%
Contains more Vitamin B5 +369.6%
Contains more Vitamin B6 +312.9%
Contains more Folate +13.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +527.8%
Contains more Vitamin C +40%
Contains more Vitamin B1 +45.9%
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 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Contains more Vitamin B2 +65.7%
Contains more Vitamin B3 +260%
Contains more Vitamin B5 +369.6%
Contains more Vitamin B6 +312.9%
Contains more Folate +13.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +527.8%
Contains more Vitamin C +40%
Contains more Vitamin B1 +45.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cashew Brazil nut
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cashew Brazil nut Opinion
Net carbs 26.89g 4.24g Cashew
Protein 18.22g 14.32g Cashew
Fats 43.85g 67.1g Brazil nut
Carbs 30.19g 11.74g Cashew
Calories 553kcal 659kcal Brazil nut
Starch 23.49g 0.25g Cashew
Fructose 0.05g 0g Cashew
Sugar 5.91g 2.33g Brazil nut
Fiber 3.3g 7.5g Brazil nut
Calcium 37mg 160mg Brazil nut
Iron 6.68mg 2.43mg Cashew
Magnesium 292mg 376mg Brazil nut
Phosphorus 593mg 725mg Brazil nut
Potassium 660mg 659mg Cashew
Sodium 12mg 3mg Brazil nut
Zinc 5.78mg 4.06mg Cashew
Copper 2.195mg 1.743mg Cashew
Vitamin A 0IU 0IU
Vitamin E 0.9mg 5.65mg Brazil nut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.5mg 0.7mg Brazil nut
Vitamin B1 0.423mg 0.617mg Brazil nut
Vitamin B2 0.058mg 0.035mg Cashew
Vitamin B3 1.062mg 0.295mg Cashew
Vitamin B5 0.864mg 0.184mg Cashew
Vitamin B6 0.417mg 0.101mg Cashew
Folate 25µg 22µg Cashew
Vitamin B12 0µg 0µg
Vitamin K 34.1µg 0µg Cashew
Tryptophan 0.287mg 0.135mg Cashew
Threonine 0.688mg 0.365mg Cashew
Isoleucine 0.789mg 0.518mg Cashew
Leucine 1.472mg 1.19mg Cashew
Lysine 0.928mg 0.49mg Cashew
Methionine 0.362mg 1.124mg Brazil nut
Phenylalanine 0.951mg 0.639mg Cashew
Valine 1.094mg 0.76mg Cashew
Histidine 0.456mg 0.409mg Cashew
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 7.783g 16.134g Cashew
Monounsaturated Fat 23.797g 23.879g Brazil nut
Polyunsaturated fat 7.845g 24.399g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Brazil nut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
34
Cashew
28
Brazil nut
Mineral Summary Score
209
Cashew
184
Brazil nut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
109%
Cashew
86%
Brazil nut
Carbohydrates
30%
Cashew
12%
Brazil nut
Fats
202%
Cashew
310%
Brazil nut

Comparison summary

Which food is lower in Saturated Fat?
Cashew
Cashew is lower in Saturated Fat (difference - 8.351g)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.9)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 3.58g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.