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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
Contains more Iron +42.1%
Contains more Magnesium +79.1%
Contains more Phosphorus +104.5%
Contains more Zinc +135.9%
Contains more Copper +27.2%
Contains more Calcium +208.1%
Contains less Sodium -100%
Equal in Potassium - 680
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 177% 117% 125% 60% 0% 67% 575%
Contains more Iron +42.1%
Contains more Magnesium +79.1%
Contains more Phosphorus +104.5%
Contains more Zinc +135.9%
Contains more Copper +27.2%
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 A +∞%
Contains more Vitamin E +1570%
Contains more Vitamin C +1160%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
Contains more Vitamin K +140.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1570%
Contains more Vitamin C +1160%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Net carbs 26.89g 7g Cashew
Protein 18.22g 14.95g Cashew
Fats 43.85g 60.75g Hazelnut
Carbs 30.19g 16.7g Cashew
Calories 553kcal 628kcal Hazelnut
Starch 23.49g 0.48g Cashew
Fructose 0.05g 0.07g Hazelnut
Sugar 5.91g 4.34g Hazelnut
Fiber 3.3g 9.7g Hazelnut
Calcium 37mg 114mg Hazelnut
Iron 6.68mg 4.7mg Cashew
Magnesium 292mg 163mg Cashew
Phosphorus 593mg 290mg Cashew
Potassium 660mg 680mg Hazelnut
Sodium 12mg 0mg Hazelnut
Zinc 5.78mg 2.45mg Cashew
Copper 2.195mg 1.725mg Cashew
Vitamin A 0IU 20IU Hazelnut
Vitamin E 0.9mg 15.03mg Hazelnut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.5mg 6.3mg Hazelnut
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
Folate 25µg 113µg Hazelnut
Vitamin B12 0µg 0µg
Vitamin K 34.1µg 14.2µg Cashew
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
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 7.783g 4.464g Hazelnut
Monounsaturated Fat 23.797g 45.652g Hazelnut
Polyunsaturated fat 7.845g 7.92g Hazelnut

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
109%
Cashew
90%
Hazelnut
Carbohydrates
30%
Cashew
17%
Hazelnut
Fats
202%
Cashew
280%
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

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 to 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.