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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
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.
Cashew
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more MagnesiumMagnesium +79.1%
Contains more IronIron +42.1%
Contains more CopperCopper +27.2%
Contains more ZincZinc +135.9%
Contains more PhosphorusPhosphorus +104.5%
Contains more SeleniumSelenium +729.2%
Contains more CalciumCalcium +208.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +273.1%
~equal in Potassium ~680mg

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
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 1.2% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin KVitamin K +140.1%
Contains more Vitamin CVitamin C +1160%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +1570%
Contains more Vitamin B1Vitamin B1 +52%
Contains more Vitamin B2Vitamin B2 +94.8%
Contains more Vitamin B3Vitamin B3 +69.5%
Contains more Vitamin B6Vitamin B6 +35%
Contains more FolateFolate +352%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.918mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
3
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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more ProteinProtein +21.9%
Contains more CarbsCarbs +80.8%
Contains more FatsFats +38.5%
~equal in Water ~5.31g
~equal in Other ~2.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
0
20% 60% 20%
Saturated Fat: Sat. Fat 7.783 g
Monounsaturated Fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
8% 79% 14%
Saturated Fat: Sat. Fat 4.464 g
Monounsaturated Fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated Fat -42.6%
Contains more Mono. FatMonounsaturated Fat +91.8%
~equal in Polyunsaturated fat ~7.92g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
2
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
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +4793.8%
Contains more SucroseSucrose +38.3%
Contains more GlucoseGlucose +40%
Contains more FructoseFructose +40%
~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.
Cashew Hazelnut
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Cashew Hazelnut Opinion
Calories 553kcal 628kcal Hazelnut
Protein 18.22g 14.95g Cashew
Fats 43.85g 60.75g Hazelnut
Vitamin C 0.5mg 6.3mg Hazelnut
Net carbs 26.89g 7g Cashew
Carbs 30.19g 16.7g Cashew
Magnesium 292mg 163mg Cashew
Calcium 37mg 114mg Hazelnut
Potassium 660mg 680mg Hazelnut
Iron 6.68mg 4.7mg Cashew
Sugar 5.91g 4.34g Hazelnut
Fiber 3.3g 9.7g Hazelnut
Copper 2.195mg 1.725mg Cashew
Zinc 5.78mg 2.45mg Cashew
Starch 23.49g 0.48g Cashew
Phosphorus 593mg 290mg Cashew
Sodium 12mg 0mg Hazelnut
Vitamin A 0IU 20IU Hazelnut
Vitamin A RAE 0µg 1µg Hazelnut
Vitamin E 0.9mg 15.03mg Hazelnut
Manganese 1.655mg 6.175mg Hazelnut
Selenium 19.9µg 2.4µg Cashew
Vitamin B1 0.423mg 0.643mg Hazelnut
Vitamin B2 0.058mg 0.113mg Hazelnut
Vitamin B3 1.062mg 1.8mg Hazelnut
Vitamin B5 0.864mg 0.918mg Hazelnut
Vitamin B6 0.417mg 0.563mg Hazelnut
Vitamin K 34.1µg 14.2µg Cashew
Folate 25µg 113µg Hazelnut
Choline 45.6mg Hazelnut
Saturated Fat 7.783g 4.464g Hazelnut
Monounsaturated Fat 23.797g 45.652g Hazelnut
Polyunsaturated fat 7.845g 7.92g Hazelnut
Tryptophan 0.287mg 0.193mg Cashew
Threonine 0.688mg 0.497mg Cashew
Isoleucine 0.789mg 0.545mg Cashew
Leucine 1.472mg 1.063mg Cashew
Lysine 0.928mg 0.42mg Cashew
Methionine 0.362mg 0.221mg Cashew
Phenylalanine 0.951mg 0.663mg Cashew
Valine 1.094mg 0.701mg Cashew
Histidine 0.456mg 0.432mg Cashew
Fructose 0.05g 0.07g Hazelnut

Which food is preferable for your diet?

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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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%
Cashew
67%
Hazelnut
Minerals Daily Need Coverage Score
200%
Cashew
197%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Hazelnut
Hazelnut is lower in Sugar (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)

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. 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.