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Cashew vs Hazelnut - In-Depth Nutrition Comparison

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What are the differences between Cashew and Hazelnut?

  • Cashew is higher in Copper, Phosphorus, Selenium, Magnesium, Zinc and Iron, yet Hazelnut is higher in Manganese, Vitamin E , Fiber and Folate.
  • Hazelnut's daily need coverage for Manganese is 197% more.
  • Cashew has 8 times more Selenium than Hazelnut. While Cashew has 19.9µg of Selenium, Hazelnut has only 2.4µg.

We used Nuts, cashew nuts, raw and Nuts, hazelnuts or filberts types in this article.

Infographic

Cashew vs Hazelnut 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
Cashew
5
:
Contains more Iron +42.1%
Contains more Magnesium +79.1%
Contains more Copper +27.2%
Contains more Zinc +135.9%
Contains more Phosphorus +104.5%
Contains more Calcium +208.1%
Contains less Sodium -100%
Equal in Potassium - 680
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 251% 12% 59% 209% 732% 158% 255% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 35% 60% 117% 575% 67% 125% 0%
Contains more Iron +42.1%
Contains more Magnesium +79.1%
Contains more Copper +27.2%
Contains more Zinc +135.9%
Contains more Phosphorus +104.5%
Contains more Calcium +208.1%
Contains less Sodium -100%
Equal in Potassium - 680

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
1
:
Contains more Vitamin K +140.1%
Contains more Vitamin C +1160%
Contains more Vitamin A +∞%
Contains more Vitamin E +1570%
Contains more Vitamin B1 +52%
Contains more Vitamin B2 +94.8%
Contains more Vitamin B3 +69.5%
Contains more Vitamin B6 +35%
Contains more Folate +352%
Equal in Vitamin B5 - 0.918
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 19% 0% 106% 14% 20% 52% 97% 0% 86% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 2% 301% 0% 161% 27% 34% 56% 130% 0% 36% 85%
Contains more Vitamin K +140.1%
Contains more Vitamin C +1160%
Contains more Vitamin A +∞%
Contains more Vitamin E +1570%
Contains more Vitamin B1 +52%
Contains more Vitamin B2 +94.8%
Contains more Vitamin B3 +69.5%
Contains more Vitamin B6 +35%
Contains more Folate +352%
Equal in Vitamin B5 - 0.918

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
34
Cashew
71
Hazelnut
Mineral Summary Score
209
Cashew
144
Hazelnut

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 the food
Protein
109%
Cashew
90%
Hazelnut
Carbohydrates
30%
Cashew
17%
Hazelnut
Fats
202%
Cashew
280%
Hazelnut

Comparison summary table

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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Hazelnut
Hazelnut contains less Sugars (difference - 1.57g)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Hazelnut
Hazelnut is lower in Saturated Fat (difference - 3.319g)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.7)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cashew Hazelnut Opinion
Calories 553 628 Hazelnut
Protein 18.22 14.95 Cashew
Fats 43.85 60.75 Hazelnut
Vitamin C 0.5 6.3 Hazelnut
Carbs 30.19 16.7 Cashew
Cholesterol 0 0
Vitamin D 0 0
Iron 6.68 4.7 Cashew
Calcium 37 114 Hazelnut
Potassium 660 680 Hazelnut
Magnesium 292 163 Cashew
Sugars 5.91 4.34 Hazelnut
Fiber 3.3 9.7 Hazelnut
Copper 2.195 1.725 Cashew
Zinc 5.78 2.45 Cashew
Starch 23.49 0.48 Cashew
Phosphorus 593 290 Cashew
Sodium 12 0 Hazelnut
Vitamin A 0 20 Hazelnut
Vitamin E 0.9 15.03 Hazelnut
Vitamin D 0 0
Vitamin B1 0.423 0.643 Hazelnut
Vitamin B2 0.058 0.113 Hazelnut
Vitamin B3 1.062 1.8 Hazelnut
Vitamin B5 0.864 0.918 Hazelnut
Vitamin B6 0.417 0.563 Hazelnut
Vitamin B12 0 0
Vitamin K 34.1 14.2 Cashew
Folate 25 113 Hazelnut
Trans Fat
Saturated Fat 7.783 4.464 Hazelnut
Monounsaturated Fat 23.797 45.652 Hazelnut
Polyunsaturated fat 7.845 7.92 Hazelnut
Tryptophan 0.287 0.193 Cashew
Threonine 0.688 0.497 Cashew
Isoleucine 0.789 0.545 Cashew
Leucine 1.472 1.063 Cashew
Lysine 0.928 0.42 Cashew
Methionine 0.362 0.221 Cashew
Phenylalanine 0.951 0.663 Cashew
Valine 1.094 0.701 Cashew
Histidine 0.456 0.432 Cashew
Fructose 0.05 0.07 Hazelnut

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 of 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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.