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  6. Cashew vs. Pacific saury raw

Cashew vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are cashew and pacific saury raw different?

  • Cashew is higher in copper, iron, magnesium, manganese, phosphorus, zinc, vitamin B1, and vitamin K; however, pacific saury raw is richer in vitamin B12.
  • Daily need coverage for copper for cashew is 238% higher.
  • Cashew contains 341 times more vitamin K than pacific saury raw. While cashew contains 34.1µg of vitamin K, pacific saury raw contains only 0.1µg.
  • Pacific saury raw has less saturated fat.
  • Pacific saury raw has a lower glycemic index (0) than cashew (25).

Nuts, cashew nuts, raw and Fish, pike, northern, raw are the varieties used in this article.

Infographic

Cashew vs Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +841.9%
Contains more PotassiumPotassium +154.8%
Contains more IronIron +1114.5%
Contains more CopperCopper +4203.9%
Contains more ZincZinc +762.7%
Contains more PhosphorusPhosphorus +169.5%
Contains less SodiumSodium -69.2%
Contains more ManganeseManganese +589.6%
Contains more SeleniumSelenium +57.9%
Contains more CalciumCalcium +54.1%

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.
Cashew
Cashew
6
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B1Vitamin B1 +629.3%
Contains more Vitamin B5Vitamin B5 +15.2%
Contains more Vitamin B6Vitamin B6 +256.4%
Contains more Vitamin KVitamin K +34000%
Contains more FolateFolate +66.7%
Contains more Vitamin CVitamin C +660%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +116.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.063mg

All nutrients comparison - raw data values

Nutrient Cashew Pacific saury raw DV% diff.
Copper 2.195mg 0.051mg 238%
Vitamin B12 0µg 2µg 83%
Iron 6.68mg 0.55mg 77%
Fats 43.85g 0.69g 66%
Magnesium 292mg 31mg 62%
Manganese 1.655mg 0.24mg 62%
Monounsaturated fat 23.797g 0.157g 59%
Phosphorus 593mg 220mg 53%
Polyunsaturated fat 7.845g 0.202g 51%
Zinc 5.78mg 0.67mg 46%
Saturated fat 7.783g 0.118g 35%
Vitamin B1 0.423mg 0.058mg 30%
Vitamin K 34.1µg 0.1µg 28%
Vitamin B6 0.417mg 0.117mg 23%
Calories 553kcal 88kcal 23%
Fiber 3.3g 0g 13%
Vitamin D 0µg 2.5µg 13%
Cholesterol 0mg 39mg 13%
Selenium 19.9µg 12.6µg 13%
Vitamin D 0IU 99IU 12%
Potassium 660mg 259mg 12%
Choline 65mg 12%
Carbs 30.19g 0g 10%
Starch 23.49g 10%
Vitamin B3 1.062mg 2.3mg 8%
Vitamin E 0.9mg 0.2mg 5%
Vitamin C 0.5mg 3.8mg 4%
Folate 25µg 15µg 3%
Vitamin B5 0.864mg 0.75mg 2%
Calcium 37mg 57mg 2%
Protein 18.22g 19.26g 2%
Vitamin A 0µg 21µg 2%
Sodium 12mg 39mg 1%
Net carbs 26.89g 0g N/A
Sugar 5.91g 0g N/A
Vitamin B2 0.058mg 0.063mg 0%
Tryptophan 0.287mg 0.216mg 0%
Threonine 0.688mg 0.844mg 0%
Isoleucine 0.789mg 0.887mg 0%
Leucine 1.472mg 1.565mg 0%
Lysine 0.928mg 1.768mg 0%
Methionine 0.362mg 0.57mg 0%
Phenylalanine 0.951mg 0.752mg 0%
Valine 1.094mg 0.992mg 0%
Histidine 0.456mg 0.567mg 0%
Fructose 0.05g 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +6255.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +124.8%
Contains more WaterWater +1417.7%
~equal in Protein ~19.26g

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +15057.3%
Contains more Poly. FatPolyunsaturated fat +3783.7%
Contains less Sat. FatSaturated fat -98.5%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.