Cashew vs. Potato — In-Depth Nutrition Comparison

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Differences between Cashew and Potato

Potato contains less Copper, Phosphorus, Iron, Magnesium, Manganese, Zinc, Selenium, Vitamin B1, and Vitamin K than Cashew.
Cashew's daily need coverage for Copper is 231% higher.
Potato contains 229 times less Saturated Fat than Cashew. Cashew contains 7.783g of Saturated Fat, while Potato contains 0.034g.

The food types used in this comparison are Nuts, cashew nuts, raw and Potatoes, baked, flesh and skin, without salt.

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

Potato

Contains more Calcium +146.7%

Contains more Iron +518.5%

Contains more Magnesium +942.9%

Contains more Phosphorus +747.1%

Contains more Potassium +23.4%

Contains more Zinc +1505.6%

Contains more Copper +1760.2%

Contains more Manganese +655.7%

Contains more Selenium +4875%

Contains less Sodium -16.7%

Cashew

Potato

Contains more Calcium +146.7%

Contains more Iron +518.5%

Contains more Magnesium +942.9%

Contains more Phosphorus +747.1%

Contains more Potassium +23.4%

Contains more Zinc +1505.6%

Contains more Copper +1760.2%

Contains more Manganese +655.7%

Contains more Selenium +4875%

Contains less Sodium -16.7%

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

Potato

Contains more Vitamin E +2150%

Contains more Vitamin B1 +560.9%

Contains more Vitamin B2 +20.8%

Contains more Vitamin B5 +129.8%

Contains more Vitamin B6 +34.1%

Contains more Vitamin K +1605%

Contains more Vitamin A +∞%

Contains more Vitamin C +1820%

Contains more Vitamin B3 +32.8%

Contains more Folate +12%

Cashew

Potato

Contains more Vitamin E +2150%

Contains more Vitamin B1 +560.9%

Contains more Vitamin B2 +20.8%

Contains more Vitamin B5 +129.8%

Contains more Vitamin B6 +34.1%

Contains more Vitamin K +1605%

Contains more Vitamin A +∞%

Contains more Vitamin C +1820%

Contains more Vitamin B3 +32.8%

Contains more Folate +12%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Cashew

Potato

Contains more Protein +628.8%

Contains more Fats +33630.8%

Contains more Carbs +42.7%

Contains more Other +91%

Contains more Water +1340.2%

Cashew

Protein: 18.22 g

Fats: 43.85 g

Carbs: 30.19 g

Water: 5.2 g

Other: 2.54 g

Potato

Protein: 2.5 g

Fats: 0.13 g

Carbs: 21.15 g

Water: 74.89 g

Other: 1.33 g

Contains more Protein +628.8%

Contains more Fats +33630.8%

Contains more Carbs +42.7%

Contains more Other +91%

Contains more Water +1340.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Cashew

Potato

Contains more Monounsaturated Fat +793133.3%

Contains more Polyunsaturated fat +13663.2%

Contains less Saturated Fat -99.6%

Cashew

Saturated Fat: 7.783 g

Monounsaturated Fat: 23.797 g

Polyunsaturated fat: 7.845 g

Potato

Saturated Fat: 0.034 g

Monounsaturated Fat: 0.003 g

Polyunsaturated fat: 0.057 g

Contains more Monounsaturated Fat +793133.3%

Contains more Polyunsaturated fat +13663.2%

Contains less Saturated Fat -99.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Cashew

Potato

Contains more Starch +36%

Contains more Sucrose +1352.5%

Contains more Glucose +780%

Contains more Fructose +580%

Cashew

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

Potato

Starch: 17.27 g

Sucrose: 0.4 g

Glucose: 0.44 g

Fructose: 0.34 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Contains more Starch +36%

Contains more Sucrose +1352.5%

Contains more Glucose +780%

Contains more Fructose +580%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Sodium
Lower in Saturated Fat
Lower in price
Lower in Glycemic Index
Rich in minerals
Lower in Cholesterol	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	26.89g	18.95g
Protein	18.22g	2.5g
Fats	43.85g	0.13g
Carbs	30.19g	21.15g
Calories	553kcal	93kcal
Starch	23.49g	17.27g
Fructose	0.05g	0.34g
Sugar	5.91g	1.18g
Fiber	3.3g	2.2g
Calcium	37mg	15mg
Iron	6.68mg	1.08mg
Magnesium	292mg	28mg
Phosphorus	593mg	70mg
Potassium	660mg	535mg
Sodium	12mg	10mg
Zinc	5.78mg	0.36mg
Copper	2.195mg	0.118mg
Manganese	1.655mg	0.219mg
Selenium	19.9µg	0.4µg
Vitamin A	0IU	10IU
Vitamin A RAE	0µg	1µg
Vitamin E	0.9mg	0.04mg
Vitamin C	0.5mg	9.6mg
Vitamin B1	0.423mg	0.064mg
Vitamin B2	0.058mg	0.048mg
Vitamin B3	1.062mg	1.41mg
Vitamin B5	0.864mg	0.376mg
Vitamin B6	0.417mg	0.311mg
Folate	25µg	28µg
Vitamin K	34.1µg	2µg
Tryptophan	0.287mg	0.025mg
Threonine	0.688mg	0.081mg
Isoleucine	0.789mg	0.08mg
Leucine	1.472mg	0.119mg
Lysine	0.928mg	0.13mg
Methionine	0.362mg	0.038mg
Phenylalanine	0.951mg	0.099mg
Valine	1.094mg	0.125mg
Histidine	0.456mg	0.042mg
Saturated Fat	7.783g	0.034g
Monounsaturated Fat	23.797g	0.003g
Polyunsaturated fat	7.845g	0.057g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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%

17%

Minerals Daily Need Coverage Score

200%

22%

Comparison summary

Which food is lower in Sugar?

Potato is lower in Sugar (difference - 4.73g)

Which food contains less Sodium?

Potato contains less Sodium (difference - 2mg)

Which food is lower in Saturated Fat?

Potato is lower in Saturated Fat (difference - 7.749g)

Which food is cheaper?

Potato is cheaper (difference - $2.3)

Which food is lower in glycemic index?

Cashew is lower in glycemic index (difference - 61)

Which food is richer in minerals?

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.

Cashew vs. Potato — In-Depth Nutrition Comparison

Differences between Cashew and Potato

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References