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 K, vitamin B6, and manganese, yet brazil nut is higher in selenium, vitamin E, magnesium, and phosphorus.
- Brazil nut covers your daily selenium needs 3449% more than cashew.
- The amount of saturated fat in cashew is lower.
- The glycemic index of brazil nut is lower.
Food varieties used in this article are Nuts, cashew nuts, raw and Nuts, brazilnuts, dried, unblanched.
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 IronIron | +174.9% |
| Contains more CopperCopper | +25.9% |
| Contains more ZincZinc | +42.4% |
| Contains more ManganeseManganese | +35.3% |
| Contains more MagnesiumMagnesium | +28.8% |
| Contains more CalciumCalcium | +332.4% |
| Contains more PhosphorusPhosphorus | +22.3% |
| Contains less SodiumSodium | -75% |
| Contains more SeleniumSelenium | +9533.2% |
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.
| Contains more Vitamin B2Vitamin B2 | +65.7% |
| Contains more Vitamin B3Vitamin B3 | +260% |
| Contains more Vitamin B5Vitamin B5 | +369.6% |
| Contains more Vitamin B6Vitamin B6 | +312.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +13.6% |
| Contains more Vitamin CVitamin C | +40% |
| Contains more Vitamin EVitamin E | +527.8% |
| Contains more Vitamin B1Vitamin B1 | +45.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
| Contains more ProteinProtein | +27.2% |
| Contains more CarbsCarbs | +157.2% |
| Contains more WaterWater | +52% |
| Contains more FatsFats | +53% |
| Contains more OtherOther | +34.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.783 g
Monounsaturated fat:
Mono. Fat
23.797 g
Polyunsaturated fat:
Poly. Fat
7.845 g
Saturated fat:
Sat. Fat
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
| Contains less Sat. FatSaturated fat | -51.8% |
| Contains more Poly. FatPolyunsaturated fat | +211% |
~equal in
Monounsaturated fat
~23.879g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0.25 g
Sucrose:
2.33 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +9296% |
| Contains more SucroseSucrose | +149.4% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~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.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 19.9µg | 1917µg | 3449% |
| Polyunsaturated fat | 7.845g | 24.399g | 110% |
| Iron | 6.68mg | 2.43mg | 53% |
| Copper | 2.195mg | 1.743mg | 50% |
| Saturated fat | 7.783g | 16.134g | 38% |
| Fats | 43.85g | 67.1g | 36% |
| Vitamin E | 0.9mg | 5.65mg | 32% |
| Vitamin K | 34.1µg | 0µg | 28% |
| Vitamin B6 | 0.417mg | 0.101mg | 24% |
| Magnesium | 292mg | 376mg | 20% |
| Phosphorus | 593mg | 725mg | 19% |
| Manganese | 1.655mg | 1.223mg | 19% |
| Fiber | 3.3g | 7.5g | 17% |
| Vitamin B1 | 0.423mg | 0.617mg | 16% |
| Zinc | 5.78mg | 4.06mg | 16% |
| Vitamin B5 | 0.864mg | 0.184mg | 14% |
| Calcium | 37mg | 160mg | 12% |
| Starch | 23.49g | 0.25g | 10% |
| Protein | 18.22g | 14.32g | 8% |
| Carbs | 30.19g | 11.74g | 6% |
| Choline | 28.8mg | 5% | |
| Calories | 553kcal | 659kcal | 5% |
| Vitamin B3 | 1.062mg | 0.295mg | 5% |
| Vitamin B2 | 0.058mg | 0.035mg | 2% |
| Folate | 25µg | 22µg | 1% |
| Vitamin C | 0.5mg | 0.7mg | 0% |
| Net carbs | 26.89g | 4.24g | N/A |
| Potassium | 660mg | 659mg | 0% |
| Sugar | 5.91g | 2.33g | N/A |
| Sodium | 12mg | 3mg | 0% |
| Monounsaturated fat | 23.797g | 23.879g | 0% |
| Tryptophan | 0.287mg | 0.135mg | 0% |
| Threonine | 0.688mg | 0.365mg | 0% |
| Isoleucine | 0.789mg | 0.518mg | 0% |
| Leucine | 1.472mg | 1.19mg | 0% |
| Lysine | 0.928mg | 0.49mg | 0% |
| Methionine | 0.362mg | 1.124mg | 0% |
| Phenylalanine | 0.951mg | 0.639mg | 0% |
| Valine | 1.094mg | 0.76mg | 0% |
| Histidine | 0.456mg | 0.409mg | 0% |
| Fructose | 0.05g | 0g | 0% |
| Omega-3 - ALA | 0.018g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.018g | N/A | |
| Omega-6 - Linoleic acid | 23.859g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
27%
Minerals Daily Need Coverage Score
200%
1208%
Comparison summary
Which food is lower in Saturated fat?
Cashew is lower in Saturated fat (difference - 8.351g)
Which food is cheaper?
Cashew is cheaper (difference - $0.9)
Which food is lower in Sugar?
Brazil nut is lower in Sugar (difference - 3.58g)
Which food contains less Sodium?
Brazil nut contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Brazil nut is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.