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Cashew vs. Pea raw — In-Depth Nutrition Comparison

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Differences between cashew and pea raw

  • Cashew has more copper, phosphorus, iron, magnesium, manganese, zinc, selenium, and vitamin B6, while pea raw has more vitamin C.
  • Cashew's daily need coverage for copper is 224% higher.
  • Pea raw contains 110 times less saturated fat than cashew. Cashew contains 7.783g of saturated fat, while pea raw contains 0.071g.
  • Cashew has a lower glycemic index. The glycemic index of cashew is 25, while the glycemic index of pea raw is 54.

The food types used in this comparison are Nuts, cashew nuts, raw and Peas, green, raw.

Infographic

Cashew vs Pea 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
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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more MagnesiumMagnesium +784.8%
Contains more CalciumCalcium +48%
Contains more PotassiumPotassium +170.5%
Contains more IronIron +354.4%
Contains more CopperCopper +1147.2%
Contains more ZincZinc +366.1%
Contains more PhosphorusPhosphorus +449.1%
Contains more ManganeseManganese +303.7%
Contains more SeleniumSelenium +1005.6%
Contains less SodiumSodium -58.3%

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
5
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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin EVitamin E +592.3%
Contains more Vitamin B1Vitamin B1 +59%
Contains more Vitamin B5Vitamin B5 +730.8%
Contains more Vitamin B6Vitamin B6 +146.7%
Contains more Vitamin KVitamin K +37.5%
Contains more Vitamin CVitamin C +7900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +127.6%
Contains more Vitamin B3Vitamin B3 +96.8%
Contains more FolateFolate +160%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +236.2%
Contains more FatsFats +10862.5%
Contains more CarbsCarbs +108.9%
Contains more OtherOther +192%
Contains more WaterWater +1416.5%

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% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +67891.4%
Contains more Poly. FatPolyunsaturated fat +4095.2%
Contains less Sat. FatSaturated fat -99.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
2
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +16.4%
Contains more GlucoseGlucose +140%
Contains more FructoseFructose +680%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Pea raw
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 Pea raw DV% diff.
Copper 2.195mg 0.176mg 224%
Phosphorus 593mg 108mg 69%
Fats 43.85g 0.4g 67%
Iron 6.68mg 1.47mg 65%
Magnesium 292mg 33mg 62%
Monounsaturated fat 23.797g 0.035g 59%
Manganese 1.655mg 0.41mg 54%
Polyunsaturated fat 7.845g 0.187g 51%
Vitamin C 0.5mg 40mg 44%
Zinc 5.78mg 1.24mg 41%
Saturated fat 7.783g 0.071g 35%
Selenium 19.9µg 1.8µg 33%
Protein 18.22g 5.42g 26%
Calories 553kcal 81kcal 24%
Vitamin B6 0.417mg 0.169mg 19%
Vitamin B5 0.864mg 0.104mg 15%
Vitamin B1 0.423mg 0.266mg 13%
Potassium 660mg 244mg 12%
Starch 23.49g 10%
Fiber 3.3g 5.7g 10%
Folate 25µg 65µg 10%
Vitamin K 34.1µg 24.8µg 8%
Vitamin B2 0.058mg 0.132mg 6%
Vitamin B3 1.062mg 2.09mg 6%
Choline 28.4mg 5%
Carbs 30.19g 14.45g 5%
Vitamin E 0.9mg 0.13mg 5%
Vitamin A 0µg 38µg 4%
Calcium 37mg 25mg 1%
Net carbs 26.89g 8.75g N/A
Sugar 5.91g 5.67g N/A
Sodium 12mg 5mg 0%
Tryptophan 0.287mg 0.037mg 0%
Threonine 0.688mg 0.203mg 0%
Isoleucine 0.789mg 0.195mg 0%
Leucine 1.472mg 0.323mg 0%
Lysine 0.928mg 0.317mg 0%
Methionine 0.362mg 0.082mg 0%
Phenylalanine 0.951mg 0.2mg 0%
Valine 1.094mg 0.235mg 0%
Histidine 0.456mg 0.107mg 0%
Fructose 0.05g 0.39g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Pea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
Minerals Daily Need Coverage Score
200%
Cashew
31%
Pea raw

Comparison summary

Which food is lower in Sugar?
Pea raw
Pea raw is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 7.712g)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $2.2)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 29)
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.