Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Cashew
  5. Compare
  6. Cashew vs. Potato

Cashew vs. Potato — In-Depth Nutrition Comparison

Compare

How are Cashew and Potato different?

  • Cashew has more Copper, Phosphorus, Iron, Magnesium, Manganese, Zinc, Selenium, Vitamin B1, and Vitamin K than Potato.
  • Daily need coverage for Copper from Cashew is 232% higher.
  • Cashew contains 311 times more Saturated Fat than Potato. While Cashew contains 7.783g of Saturated Fat, Potato contains only 0.025g.

Nuts, cashew nuts, raw and Potatoes, flesh and skin, raw are the varieties used in this article.

Infographic

Cashew vs Potato 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
Cashew
9
:
1
Potato
Potato
Contains more Calcium +208.3%
Contains more Iron +724.7%
Contains more Magnesium +1169.6%
Contains more Phosphorus +940.4%
Contains more Potassium +55.3%
Contains more Zinc +1826.7%
Contains more Copper +1895.5%
Contains more Manganese +727.5%
Contains more Selenium +4875%
Contains less Sodium -50%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +208.3%
Contains more Iron +724.7%
Contains more Magnesium +1169.6%
Contains more Phosphorus +940.4%
Contains more Potassium +55.3%
Contains more Zinc +1826.7%
Contains more Copper +1895.5%
Contains more Manganese +727.5%
Contains more Selenium +4875%
Contains less Sodium -50%

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
Cashew
8
:
2
Potato
Potato
Contains more Vitamin E +8900%
Contains more Vitamin B1 +422.2%
Contains more Vitamin B2 +81.3%
Contains more Vitamin B5 +192.9%
Contains more Vitamin B6 +39.9%
Contains more Folate +66.7%
Contains more Vitamin K +1605%
Contains more Vitamin A +∞%
Contains more Vitamin C +3840%
Equal in Vitamin B3 - 1.061
Cashew
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%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin E +8900%
Contains more Vitamin B1 +422.2%
Contains more Vitamin B2 +81.3%
Contains more Vitamin B5 +192.9%
Contains more Vitamin B6 +39.9%
Contains more Folate +66.7%
Contains more Vitamin K +1605%
Contains more Vitamin A +∞%
Contains more Vitamin C +3840%
Equal in Vitamin B3 - 1.061

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
:
1
Potato
Potato
Contains more Protein +788.8%
Contains more Fats +48622.2%
Contains more Carbs +72.6%
Contains more Other +126.8%
Contains more Water +1424%
Cashew
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
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Protein +788.8%
Contains more Fats +48622.2%
Contains more Carbs +72.6%
Contains more Other +126.8%
Contains more Water +1424%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +1189750%
Contains more Polyunsaturated fat +18578.6%
Contains less Saturated Fat -99.7%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +1189750%
Contains more Polyunsaturated fat +18578.6%
Contains less Saturated Fat -99.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
Cashew
2
:
2
Potato
Potato
Contains more Starch +53.6%
Contains more Sucrose +3317.6%
Contains more Glucose +520%
Contains more Fructose +420%
Cashew
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
Potato
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +53.6%
Contains more Sucrose +3317.6%
Contains more Glucose +520%
Contains more Fructose +420%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Potato
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cashew Potato Opinion
Net carbs 26.89g 15.39g Cashew
Protein 18.22g 2.05g Cashew
Fats 43.85g 0.09g Cashew
Carbs 30.19g 17.49g Cashew
Calories 553kcal 77kcal Cashew
Starch 23.49g 15.29g Cashew
Fructose 0.05g 0.26g Potato
Sugar 5.91g 0.82g Potato
Fiber 3.3g 2.1g Cashew
Calcium 37mg 12mg Cashew
Iron 6.68mg 0.81mg Cashew
Magnesium 292mg 23mg Cashew
Phosphorus 593mg 57mg Cashew
Potassium 660mg 425mg Cashew
Sodium 12mg 6mg Potato
Zinc 5.78mg 0.3mg Cashew
Copper 2.195mg 0.11mg Cashew
Manganese 1.655mg 0.2mg Cashew
Selenium 19.9µg 0.4µg Cashew
Vitamin A 0IU 2IU Potato
Vitamin E 0.9mg 0.01mg Cashew
Vitamin C 0.5mg 19.7mg Potato
Vitamin B1 0.423mg 0.081mg Cashew
Vitamin B2 0.058mg 0.032mg Cashew
Vitamin B3 1.062mg 1.061mg Cashew
Vitamin B5 0.864mg 0.295mg Cashew
Vitamin B6 0.417mg 0.298mg Cashew
Folate 25µg 15µg Cashew
Vitamin K 34.1µg 2µg Cashew
Tryptophan 0.287mg 0.021mg Cashew
Threonine 0.688mg 0.067mg Cashew
Isoleucine 0.789mg 0.066mg Cashew
Leucine 1.472mg 0.098mg Cashew
Lysine 0.928mg 0.107mg Cashew
Methionine 0.362mg 0.032mg Cashew
Phenylalanine 0.951mg 0.081mg Cashew
Valine 1.094mg 0.103mg Cashew
Histidine 0.456mg 0.035mg Cashew
Saturated Fat 7.783g 0.025g Potato
Monounsaturated Fat 23.797g 0.002g Cashew
Polyunsaturated fat 7.845g 0.042g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
34%
Cashew
18%
Potato
Minerals Daily Need Coverage Score
200%
Cashew
19%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 5.09g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 7.758g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $2.3)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 61)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.