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.
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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
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Iron
+42.1%
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Magnesium
+79.1%
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Phosphorus
+104.5%
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Zinc
+135.9%
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Copper
+27.2%
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Selenium
+729.2%
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Calcium
+208.1%
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Sodium
-100%
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Manganese
+273.1%
Equal in Potassium - 680
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Iron
+42.1%
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Magnesium
+79.1%
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Phosphorus
+104.5%
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Zinc
+135.9%
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Copper
+27.2%
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Selenium
+729.2%
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Calcium
+208.1%
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Sodium
-100%
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Manganese
+273.1%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Vitamin K
+140.1%
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Vitamin A
+∞%
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Vitamin E
+1570%
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Vitamin C
+1160%
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Vitamin B1
+52%
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Vitamin B2
+94.8%
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Vitamin B3
+69.5%
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Vitamin B6
+35%
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Folate
+352%
Equal in Vitamin B5 - 0.918
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Vitamin K
+140.1%
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Vitamin A
+∞%
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Vitamin E
+1570%
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Vitamin C
+1160%
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Vitamin B1
+52%
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Vitamin B2
+94.8%
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Vitamin B3
+69.5%
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Vitamin B6
+35%
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Folate
+352%
Equal in Vitamin B5 - 0.918
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+21.9%
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Carbs
+80.8%
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Other
+10.9%
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Fats
+38.5%
Equal in Water - 5.31
Equal in Other - 2.29
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Protein
+21.9%
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Carbs
+80.8%
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Other
+10.9%
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Fats
+38.5%
Equal in Water - 5.31
Equal in Other - 2.29
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-42.6%
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Monounsaturated Fat
+91.8%
Equal in Polyunsaturated fat - 7.92
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Saturated Fat
-42.6%
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Monounsaturated Fat
+91.8%
Equal in Polyunsaturated fat - 7.92
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+4793.8%
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Sucrose
+38.3%
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Glucose
+40%
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Fructose
+40%
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Starch
+4793.8%
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Sucrose
+38.3%
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Glucose
+40%
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Fructose
+40%
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 Sugar |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in Glycemic Index |
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Rich in vitamins |
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Lower in price |
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Rich in minerals |
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Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 26.89g | 7g |
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Protein | 18.22g | 14.95g |
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Fats | 43.85g | 60.75g |
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Carbs | 30.19g | 16.7g |
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Calories | 553kcal | 628kcal |
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Starch | 23.49g | 0.48g |
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Fructose | 0.05g | 0.07g |
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Sugar | 5.91g | 4.34g |
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Fiber | 3.3g | 9.7g |
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Calcium | 37mg | 114mg |
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Iron | 6.68mg | 4.7mg |
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Magnesium | 292mg | 163mg |
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Phosphorus | 593mg | 290mg |
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Potassium | 660mg | 680mg |
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Sodium | 12mg | 0mg |
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Zinc | 5.78mg | 2.45mg |
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Copper | 2.195mg | 1.725mg |
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Manganese | 1.655mg | 6.175mg |
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Selenium | 19.9µg | 2.4µg |
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Vitamin A | 0IU | 20IU |
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Vitamin A RAE | 0µg | 1µg |
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Vitamin E | 0.9mg | 15.03mg |
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Vitamin C | 0.5mg | 6.3mg |
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Vitamin B1 | 0.423mg | 0.643mg |
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Vitamin B2 | 0.058mg | 0.113mg |
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Vitamin B3 | 1.062mg | 1.8mg |
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Vitamin B5 | 0.864mg | 0.918mg |
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Vitamin B6 | 0.417mg | 0.563mg |
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Folate | 25µg | 113µg |
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Vitamin K | 34.1µg | 14.2µg |
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Tryptophan | 0.287mg | 0.193mg |
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Threonine | 0.688mg | 0.497mg |
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Isoleucine | 0.789mg | 0.545mg |
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Leucine | 1.472mg | 1.063mg |
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Lysine | 0.928mg | 0.42mg |
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Methionine | 0.362mg | 0.221mg |
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Phenylalanine | 0.951mg | 0.663mg |
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Valine | 1.094mg | 0.701mg |
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Histidine | 0.456mg | 0.432mg |
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Saturated Fat | 7.783g | 4.464g |
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Monounsaturated Fat | 23.797g | 45.652g |
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Polyunsaturated fat | 7.845g | 7.92g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories 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
34%

71%

Minerals Daily Need Coverage Score
200%

197%

Comparison summary
Which food is lower in Sugar?

Hazelnut is lower in Sugar (difference - 1.57g)
Which food contains less Sodium?

Hazelnut contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?

Hazelnut is lower in Saturated Fat (difference - 3.319g)
Which food is lower in glycemic index?

Hazelnut is lower in glycemic index (difference - 10)
Which food is richer in vitamins?

Hazelnut is relatively richer in vitamins
Which food is cheaper?

Cashew is cheaper (difference - $0.7)
Which food is richer in minerals?

Cashew is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)