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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.

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

Infographic

Cashew vs Parsnip 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cashew
9
:
Contains more Iron +1032.2%
Contains more Magnesium +906.9%
Contains more Phosphorus +735.2%
Contains more Potassium +76%
Contains more Zinc +879.7%
Contains more Copper +1729.2%
Contains more Manganese +195.5%
Contains more Selenium +1005.6%
Contains less Sodium -16.7%
Equal in Calcium - 36
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 23% 21% 31% 34% 2% 17% 40% 74% 10%
Contains more Iron +1032.2%
Contains more Magnesium +906.9%
Contains more Phosphorus +735.2%
Contains more Potassium +76%
Contains more Zinc +879.7%
Contains more Copper +1729.2%
Contains more Manganese +195.5%
Contains more Selenium +1005.6%
Contains less Sodium -16.7%
Equal in Calcium - 36

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
:
Contains more Vitamin B1 +370%
Contains more Vitamin B2 +16%
Contains more Vitamin B3 +51.7%
Contains more Vitamin B5 +44%
Contains more Vitamin B6 +363.3%
Contains more Vitamin K +51.6%
Contains more Vitamin E +65.6%
Contains more Vitamin C +3300%
Contains more Folate +168%
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 0% 30% 0% 57% 23% 12% 14% 36% 21% 51% 0% 57%
Contains more Vitamin B1 +370%
Contains more Vitamin B2 +16%
Contains more Vitamin B3 +51.7%
Contains more Vitamin B5 +44%
Contains more Vitamin B6 +363.3%
Contains more Vitamin K +51.6%
Contains more Vitamin E +65.6%
Contains more Vitamin C +3300%
Contains more Folate +168%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
4
:
Contains more Protein +1418.3%
Contains more Fats +14516.7%
Contains more Carbs +67.8%
Contains more Other +159.2%
Contains more Water +1429.4%
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 Protein +1418.3%
Contains more Fats +14516.7%
Contains more Carbs +67.8%
Contains more Other +159.2%
Contains more Water +1429.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
2
:
Contains more Monounsaturated Fat +21147.3%
Contains more Polyunsaturated fat +16591.5%
Contains less Saturated Fat -99.4%
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
24% 54% 22%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.112 g
Polyunsaturated fat: 0.047 g
Contains more Monounsaturated Fat +21147.3%
Contains more Polyunsaturated fat +16591.5%
Contains less Saturated 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 Opinion
Net carbs 26.89g 13.09g Cashew
Protein 18.22g 1.2g Cashew
Fats 43.85g 0.3g Cashew
Carbs 30.19g 17.99g Cashew
Calories 553kcal 75kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g 4.8g Parsnip
Fiber 3.3g 4.9g Parsnip
Calcium 37mg 36mg Cashew
Iron 6.68mg 0.59mg Cashew
Magnesium 292mg 29mg Cashew
Phosphorus 593mg 71mg Cashew
Potassium 660mg 375mg Cashew
Sodium 12mg 10mg Parsnip
Zinc 5.78mg 0.59mg Cashew
Copper 2.195mg 0.12mg Cashew
Manganese 1.655mg 0.56mg Cashew
Selenium 19.9µg 1.8µg Cashew
Vitamin E 0.9mg 1.49mg Parsnip
Vitamin C 0.5mg 17mg Parsnip
Vitamin B1 0.423mg 0.09mg Cashew
Vitamin B2 0.058mg 0.05mg Cashew
Vitamin B3 1.062mg 0.7mg Cashew
Vitamin B5 0.864mg 0.6mg Cashew
Vitamin B6 0.417mg 0.09mg Cashew
Folate 25µg 67µg Parsnip
Vitamin K 34.1µg 22.5µg Cashew
Tryptophan 0.287mg Cashew
Threonine 0.688mg Cashew
Isoleucine 0.789mg Cashew
Leucine 1.472mg Cashew
Lysine 0.928mg Cashew
Methionine 0.362mg Cashew
Phenylalanine 0.951mg Cashew
Valine 1.094mg Cashew
Histidine 0.456mg Cashew
Saturated Fat 7.783g 0.05g Parsnip
Monounsaturated Fat 23.797g 0.112g Cashew
Polyunsaturated fat 7.845g 0.047g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Parsnip
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
34%
Cashew
25%
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.