Cashew vs. Potato — In-Depth Nutrition Comparison
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How are cashew and potatoes different?
- Cashew has more copper, phosphorus, iron, fats, magnesium, manganese, zinc, protein, and selenium than potatoes.
- Daily need coverage for copper for cashew is 232% higher.
- Cashew contains 487 times more fats than potatoes. While cashew contains 43.85g of fats, potatoes contain only 0.09g.
- Potatoes have less saturated fat.
- Cashew has a lower glycemic index (25) than potatoes (86).
Nuts, cashew nuts, raw and Potatoes, flesh, and skin, raw are the varieties used in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +1169.6% |
| Contains more CalciumCalcium | +208.3% |
| Contains more PotassiumPotassium | +55.3% |
| Contains more IronIron | +724.7% |
| Contains more CopperCopper | +1895.5% |
| Contains more ZincZinc | +1826.7% |
| Contains more PhosphorusPhosphorus | +940.4% |
| Contains more ManganeseManganese | +727.5% |
| Contains more SeleniumSelenium | +4875% |
| Contains less SodiumSodium | -50% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +8900% |
| Contains more Vitamin B1Vitamin B1 | +422.2% |
| Contains more Vitamin B2Vitamin B2 | +81.3% |
| Contains more Vitamin B5Vitamin B5 | +192.9% |
| Contains more Vitamin B6Vitamin B6 | +39.9% |
| Contains more Vitamin KVitamin K | +1605% |
| Contains more FolateFolate | +66.7% |
| Contains more Vitamin CVitamin C | +3840% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2.195mg | 0.11mg | 232% |
| Phosphorus | 593mg | 57mg | 77% |
| Iron | 6.68mg | 0.81mg | 73% |
| Fats | 43.85g | 0.09g | 67% |
| Magnesium | 292mg | 23mg | 64% |
| Manganese | 1.655mg | 0.2mg | 63% |
| Monounsaturated fat | 23.797g | 0.002g | 59% |
| Polyunsaturated fat | 7.845g | 0.042g | 52% |
| Zinc | 5.78mg | 0.3mg | 50% |
| Selenium | 19.9µg | 0.4µg | 35% |
| Saturated fat | 7.783g | 0.025g | 35% |
| Protein | 18.22g | 2.05g | 32% |
| Vitamin B1 | 0.423mg | 0.081mg | 29% |
| Vitamin K | 34.1µg | 2µg | 27% |
| Calories | 553kcal | 77kcal | 24% |
| Vitamin C | 0.5mg | 19.7mg | 21% |
| Vitamin B5 | 0.864mg | 0.295mg | 11% |
| Vitamin B6 | 0.417mg | 0.298mg | 9% |
| Potassium | 660mg | 425mg | 7% |
| Vitamin E | 0.9mg | 0.01mg | 6% |
| Fiber | 3.3g | 2.1g | 5% |
| Carbs | 30.19g | 17.49g | 4% |
| Calcium | 37mg | 12mg | 3% |
| Starch | 23.49g | 15.29g | 3% |
| Folate | 25µg | 15µg | 3% |
| Vitamin B2 | 0.058mg | 0.032mg | 2% |
| Choline | 12.1mg | 2% | |
| Protein per 100 calories | 3.3g | 2.7g | N/A |
| Calories per 10 g protein | 304kcal | 376kcal | N/A |
| Weight per 100 calories | 18g | 130g | N/A |
| Unsaturated / Saturated Fat ratio | 4.1 | 1.8 | N/A |
| Net carbs | 26.89g | 15.39g | N/A |
| Sugar | 5.91g | 0.82g | N/A |
| Sodium | 12mg | 6mg | 0% |
| Vitamin B3 | 1.062mg | 1.061mg | 0% |
| Tryptophan | 0.287mg | 0.021mg | 0% |
| Threonine | 0.688mg | 0.067mg | 0% |
| Isoleucine | 0.789mg | 0.066mg | 0% |
| Leucine | 1.472mg | 0.098mg | 0% |
| Lysine | 0.928mg | 0.107mg | 0% |
| Methionine | 0.362mg | 0.032mg | 0% |
| Phenylalanine | 0.951mg | 0.081mg | 0% |
| Valine | 1.094mg | 0.103mg | 0% |
| Histidine | 0.456mg | 0.035mg | 0% |
| Fructose | 0.05g | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +788.8% |
| Contains more FatsFats | +48622.2% |
| Contains more CarbsCarbs | +72.6% |
| Contains more WaterWater | +1424% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1189750% |
| Contains more Poly. FatPolyunsaturated fat | +18578.6% |
| Contains less Sat. FatSaturated fat | -99.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +53.6% |
| Contains more SucroseSucrose | +3317.6% |
| Contains more GlucoseGlucose | +520% |
| Contains more FructoseFructose | +420% |
~equal in
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Galactose
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