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 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% |
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 KVitamin K | +140.1% |
| Contains more Vitamin CVitamin C | +1160% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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.
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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 | |
|
DV% diff. |
| Manganese | 1.655mg | 6.175mg | 197% |
| Vitamin E | 0.9mg | 15.03mg | 94% |
| Monounsaturated fat | 23.797g | 45.652g | 55% |
| Copper | 2.195mg | 1.725mg | 52% |
| Phosphorus | 593mg | 290mg | 43% |
| Selenium | 19.9µg | 2.4µg | 32% |
| Magnesium | 292mg | 163mg | 31% |
| Zinc | 5.78mg | 2.45mg | 30% |
| Fiber | 3.3g | 9.7g | 26% |
| Fats | 43.85g | 60.75g | 26% |
| Iron | 6.68mg | 4.7mg | 25% |
| Folate | 25µg | 113µg | 22% |
| Vitamin B1 | 0.423mg | 0.643mg | 18% |
| Vitamin K | 34.1µg | 14.2µg | 17% |
| Saturated fat | 7.783g | 4.464g | 15% |
| Vitamin B6 | 0.417mg | 0.563mg | 11% |
| Starch | 23.49g | 0.48g | 9% |
| Choline | 45.6mg | 8% | |
| Calcium | 37mg | 114mg | 8% |
| Protein | 18.22g | 14.95g | 7% |
| Vitamin C | 0.5mg | 6.3mg | 6% |
| Vitamin B3 | 1.062mg | 1.8mg | 5% |
| Calories | 553kcal | 628kcal | 4% |
| Carbs | 30.19g | 16.7g | 4% |
| Vitamin B2 | 0.058mg | 0.113mg | 4% |
| Vitamin B5 | 0.864mg | 0.918mg | 1% |
| Sodium | 12mg | 0mg | 1% |
| Potassium | 660mg | 680mg | 1% |
| Polyunsaturated fat | 7.845g | 7.92g | 1% |
| Net carbs | 26.89g | 7g | N/A |
| Sugar | 5.91g | 4.34g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.287mg | 0.193mg | 0% |
| Threonine | 0.688mg | 0.497mg | 0% |
| Isoleucine | 0.789mg | 0.545mg | 0% |
| Leucine | 1.472mg | 1.063mg | 0% |
| Lysine | 0.928mg | 0.42mg | 0% |
| Methionine | 0.362mg | 0.221mg | 0% |
| Phenylalanine | 0.951mg | 0.663mg | 0% |
| Valine | 1.094mg | 0.701mg | 0% |
| Histidine | 0.456mg | 0.432mg | 0% |
| Fructose | 0.05g | 0.07g | 0% |
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%
67%
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)