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Cashew vs. Parsnip — In-Depth Nutrition Comparison

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A recap on differences between cashew and parsnip

  • Cashew is higher than parsnip in copper, iron, phosphorus, magnesium, manganese, zinc, selenium, vitamin B1, and vitamin B6.
  • Cashew covers your daily copper needs 231% more than parsnip.
  • Cashew contains 156 times more saturated fat than parsnip. While cashew contains 7.783g of saturated fat, parsnip contains only 0.05g.
  • The glycemic index of cashew is lower.

Food varieties used in this article are Nuts, cashew nuts, raw and Parsnips, raw.

Infographic

Cashew vs Parsnip 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
8
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 21% 11% 33% 22% 40% 16% 30% 1.3% 73% 9.8%
Contains more MagnesiumMagnesium +906.9%
Contains more PotassiumPotassium +76%
Contains more IronIron +1032.2%
Contains more CopperCopper +1729.2%
Contains more ZincZinc +879.7%
Contains more PhosphorusPhosphorus +735.2%
Contains more ManganeseManganese +195.5%
Contains more SeleniumSelenium +1005.6%
Contains less SodiumSodium -16.7%
~equal in Calcium ~36mg

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
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 57% 0% 30% 0% 23% 12% 13% 36% 21% 0% 56% 50% 0%
Contains more Vitamin B1Vitamin B1 +370%
Contains more Vitamin B2Vitamin B2 +16%
Contains more Vitamin B3Vitamin B3 +51.7%
Contains more Vitamin B5Vitamin B5 +44%
Contains more Vitamin B6Vitamin B6 +363.3%
Contains more Vitamin KVitamin K +51.6%
Contains more Vitamin CVitamin C +3300%
Contains more Vitamin EVitamin E +65.6%
Contains more FolateFolate +168%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
Contains more ProteinProtein +1418.3%
Contains more FatsFats +14516.7%
Contains more CarbsCarbs +67.8%
Contains more OtherOther +159.2%
Contains more WaterWater +1429.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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% 54% 22%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.112 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +21147.3%
Contains more Poly. FatPolyunsaturated fat +16591.5%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Parsnip
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cashew Parsnip DV% diff.
Copper 2.195mg 0.12mg 231%
Iron 6.68mg 0.59mg 76%
Phosphorus 593mg 71mg 75%
Fats 43.85g 0.3g 67%
Magnesium 292mg 29mg 63%
Monounsaturated fat 23.797g 0.112g 59%
Polyunsaturated fat 7.845g 0.047g 52%
Manganese 1.655mg 0.56mg 48%
Zinc 5.78mg 0.59mg 47%
Saturated fat 7.783g 0.05g 35%
Protein 18.22g 1.2g 34%
Selenium 19.9µg 1.8µg 33%
Vitamin B1 0.423mg 0.09mg 28%
Vitamin B6 0.417mg 0.09mg 25%
Calories 553kcal 75kcal 24%
Vitamin C 0.5mg 17mg 18%
Folate 25µg 67µg 11%
Starch 23.49g 10%
Vitamin K 34.1µg 22.5µg 10%
Potassium 660mg 375mg 8%
Fiber 3.3g 4.9g 6%
Vitamin B5 0.864mg 0.6mg 5%
Carbs 30.19g 17.99g 4%
Vitamin E 0.9mg 1.49mg 4%
Vitamin B3 1.062mg 0.7mg 2%
Vitamin B2 0.058mg 0.05mg 1%
Net carbs 26.89g 13.09g N/A
Calcium 37mg 36mg 0%
Sugar 5.91g 4.8g N/A
Sodium 12mg 10mg 0%
Tryptophan 0.287mg 0%
Threonine 0.688mg 0%
Isoleucine 0.789mg 0%
Leucine 1.472mg 0%
Lysine 0.928mg 0%
Methionine 0.362mg 0%
Phenylalanine 0.951mg 0%
Valine 1.094mg 0%
Histidine 0.456mg 0%
Fructose 0.05g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Parsnip
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
23%
Parsnip
Minerals Daily Need Coverage Score
200%
Cashew
26%
Parsnip

Comparison summary

Which food is lower in Sugar?
Parsnip
Parsnip is lower in Sugar (difference - 1.11g)
Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Parsnip
Parsnip is lower in Saturated fat (difference - 7.733g)
Which food is cheaper?
Parsnip
Parsnip is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 72)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/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.