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Cashew vs Pecan - In-Depth Nutrition Comparison

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How are Cashew and Pecan different?

  • Cashew is higher in Copper, Iron, Phosphorus, Magnesium, Selenium, Vitamin K, and Vitamin B6, however Pecan is richer in Manganese, Fiber, and Vitamin B1.
  • Daily need coverage for Manganese from Pecan is 124% higher.
  • Cashew contains 10 times more Vitamin K than Pecan. While Cashew contains 34.1µg of Vitamin K, Pecan contains only 3.5µg.

Nuts, cashew nuts, raw and Nuts, pecans are the varieties used in this article.

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Cashew vs Pecan 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cashew
6
:
2
Pecan
Contains more Iron +164%
Contains more Potassium +61%
Contains more Magnesium +141.3%
Contains more Copper +82.9%
Contains more Zinc +27.6%
Contains more Phosphorus +114.1%
Contains more Calcium +89.2%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 251% 12% 59% 209% 732% 158% 255% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 22% 37% 87% 400% 124% 119% 0%
Contains more Iron +164%
Contains more Potassium +61%
Contains more Magnesium +141.3%
Contains more Copper +82.9%
Contains more Zinc +27.6%
Contains more Phosphorus +114.1%
Contains more Calcium +89.2%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cashew
4
:
6
Pecan
Contains more Vitamin B6 +98.6%
Contains more Vitamin K +874.3%
Contains more Folate +13.6%
Contains more Vitamin C +120%
Contains more Vitamin A +∞%
Contains more Vitamin E +55.6%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +124.1%
Equal in Vitamin B3 - 1.167
Equal in Vitamin B5 - 0.863
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 19% 0% 106% 14% 20% 52% 97% 0% 86% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 4% 28% 0% 166% 30% 22% 52% 49% 0% 9% 17%
Contains more Vitamin B6 +98.6%
Contains more Vitamin K +874.3%
Contains more Folate +13.6%
Contains more Vitamin C +120%
Contains more Vitamin A +∞%
Contains more Vitamin E +55.6%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +124.1%
Equal in Vitamin B3 - 1.167
Equal in Vitamin B5 - 0.863

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
34
Cashew
31
Pecan
Mineral Summary Score
209
Cashew
110
Pecan

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
109%
Cashew
55%
Pecan
Carbohydrates
30%
Cashew
14%
Pecan
Fats
202%
Cashew
332%
Pecan

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cashew Pecan
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Pecan
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Pecan
Pecan is lower in Sugar (difference - 1.94g)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Pecan
Pecan is lower in Saturated Fat (difference - 1.603g)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 15)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.5)
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.

All nutrients comparison - raw data values

Nutrient Cashew Pecan Opinion
Calories 553 691 Pecan
Protein 18.22 9.17 Cashew
Fats 43.85 71.97 Pecan
Vitamin C 0.5 1.1 Pecan
Carbs 30.19 13.86 Cashew
Cholesterol 0 0
Vitamin D 0 0
Iron 6.68 2.53 Cashew
Calcium 37 70 Pecan
Potassium 660 410 Cashew
Magnesium 292 121 Cashew
Sugar 5.91 3.97 Pecan
Fiber 3.3 9.6 Pecan
Copper 2.195 1.2 Cashew
Zinc 5.78 4.53 Cashew
Starch 23.49 0.46 Cashew
Phosphorus 593 277 Cashew
Sodium 12 0 Pecan
Vitamin A 0 56 Pecan
Vitamin E 0.9 1.4 Pecan
Vitamin D 0 0
Vitamin B1 0.423 0.66 Pecan
Vitamin B2 0.058 0.13 Pecan
Vitamin B3 1.062 1.167 Pecan
Vitamin B5 0.864 0.863 Cashew
Vitamin B6 0.417 0.21 Cashew
Vitamin B12 0 0
Vitamin K 34.1 3.5 Cashew
Folate 25 22 Cashew
Trans Fat
Saturated Fat 7.783 6.18 Pecan
Monounsaturated Fat 23.797 40.801 Pecan
Polyunsaturated fat 7.845 21.614 Pecan
Tryptophan 0.287 0.093 Cashew
Threonine 0.688 0.306 Cashew
Isoleucine 0.789 0.336 Cashew
Leucine 1.472 0.598 Cashew
Lysine 0.928 0.287 Cashew
Methionine 0.362 0.183 Cashew
Phenylalanine 0.951 0.426 Cashew
Valine 1.094 0.411 Cashew
Histidine 0.456 0.262 Cashew
Fructose 0.05 0.04 Cashew

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.