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  6. Cashew vs. Orange juice

Cashew vs. Orange juice — In-Depth Nutrition Comparison

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Summary of differences between cashew and orange juice

  • Cashew has more copper, phosphorus, iron, manganese, magnesium, zinc, selenium, and vitamin B6; however, orange juice is higher in vitamin C.
  • Cashew covers your daily need for copper, 239% more than orange juice.
  • Cashew has 324 times more saturated fat than orange juice. While cashew has 7.783g of saturated fat, orange juice has only 0.024g.
  • The glycemic index of orange juice is higher.

These are the specific foods used in this comparison Nuts, cashew nuts, raw and Orange juice, raw.

Infographic

Cashew vs Orange juice 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
Cashew
9
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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +2554.5%
Contains more CalciumCalcium +236.4%
Contains more PotassiumPotassium +230%
Contains more IronIron +3240%
Contains more CopperCopper +4888.6%
Contains more ZincZinc +11460%
Contains more PhosphorusPhosphorus +3388.2%
Contains more ManganeseManganese +11721.4%
Contains more SeleniumSelenium +19800%
Contains less SodiumSodium -91.7%

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
Cashew
7
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +2150%
Contains more Vitamin B1Vitamin B1 +370%
Contains more Vitamin B2Vitamin B2 +93.3%
Contains more Vitamin B3Vitamin B3 +165.5%
Contains more Vitamin B5Vitamin B5 +354.7%
Contains more Vitamin B6Vitamin B6 +942.5%
Contains more Vitamin KVitamin K +34000%
Contains more Vitamin CVitamin C +9900%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +20%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Orange juice DV% diff.
Copper 2.195mg 0.044mg 239%
Phosphorus 593mg 17mg 82%
Iron 6.68mg 0.2mg 81%
Manganese 1.655mg 0.014mg 71%
Fats 43.85g 0.2g 67%
Magnesium 292mg 11mg 67%
Monounsaturated fat 23.797g 0.036g 59%
Vitamin C 0.5mg 50mg 55%
Polyunsaturated fat 7.845g 0.04g 52%
Zinc 5.78mg 0.05mg 52%
Selenium 19.9µg 0.1µg 36%
Saturated fat 7.783g 0.024g 35%
Protein 18.22g 0.7g 35%
Vitamin B6 0.417mg 0.04mg 29%
Vitamin B1 0.423mg 0.09mg 28%
Vitamin K 34.1µg 0.1µg 28%
Calories 553kcal 45kcal 25%
Potassium 660mg 200mg 14%
Vitamin B5 0.864mg 0.19mg 13%
Fiber 3.3g 0.2g 12%
Starch 23.49g 10%
Carbs 30.19g 10.4g 7%
Vitamin E 0.9mg 0.04mg 6%
Vitamin B3 1.062mg 0.4mg 4%
Calcium 37mg 11mg 3%
Vitamin B2 0.058mg 0.03mg 2%
Choline 6.2mg 1%
Vitamin A 0µg 10µg 1%
Folate 25µg 30µg 1%
Net carbs 26.89g 10.2g N/A
Sugar 5.91g 8.4g N/A
Sodium 12mg 1mg 0%
Tryptophan 0.287mg 0.002mg 0%
Threonine 0.688mg 0.008mg 0%
Isoleucine 0.789mg 0.008mg 0%
Leucine 1.472mg 0.013mg 0%
Lysine 0.928mg 0.009mg 0%
Methionine 0.362mg 0.003mg 0%
Phenylalanine 0.951mg 0.009mg 0%
Valine 1.094mg 0.011mg 0%
Histidine 0.456mg 0.003mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +2502.9%
Contains more FatsFats +21825%
Contains more CarbsCarbs +190.3%
Contains more OtherOther +535%
Contains more WaterWater +1598.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +66002.8%
Contains more Poly. FatPolyunsaturated fat +19512.5%
Contains less Sat. FatSaturated fat -99.7%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.