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Cashew vs. Pomelo — In-Depth Nutrition Comparison

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Important differences between cashew and pomelo

  • Cashew has more copper, phosphorus, iron, manganese, magnesium, zinc, vitamin B1, vitamin B6, and potassium; however, pomelo has more vitamin C.
  • Cashew's daily need coverage for copper is 239% more.
  • Cashew has 97 times more manganese than pomelo. Cashew has 1.655mg of manganese, while pomelo has 0.017mg.
  • Pomelo has a higher glycemic index than cashew.

The food varieties used in the comparison are Nuts, cashew nuts, raw and Pummelo, raw.

Infographic

Cashew vs Pomelo 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%
Pomelo
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 1.2% 19% 4.1% 16% 2.2% 7.3% 0.13% 2.2% 0%
Contains more MagnesiumMagnesium +4766.7%
Contains more CalciumCalcium +825%
Contains more PotassiumPotassium +205.6%
Contains more IronIron +5972.7%
Contains more CopperCopper +4472.9%
Contains more ZincZinc +7125%
Contains more PhosphorusPhosphorus +3388.2%
Contains more ManganeseManganese +9635.3%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -91.7%

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
8
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%
Pomelo
1
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 203% 0% 0% 0% 8.5% 6.2% 4.1% 0% 8.3% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1144.1%
Contains more Vitamin B2Vitamin B2 +114.8%
Contains more Vitamin B3Vitamin B3 +382.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1058.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +12100%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
Pomelo
1
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Contains more ProteinProtein +2297.4%
Contains more FatsFats +109525%
Contains more CarbsCarbs +213.8%
Contains more OtherOther +429.2%
Contains more WaterWater +1613.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Pomelo
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 Pomelo DV% diff.
Copper 2.195mg 0.048mg 239%
Iron 6.68mg 0.11mg 82%
Phosphorus 593mg 17mg 82%
Manganese 1.655mg 0.017mg 71%
Magnesium 292mg 6mg 68%
Fats 43.85g 0.04g 67%
Vitamin C 0.5mg 61mg 67%
Monounsaturated fat 23.797g 59%
Polyunsaturated fat 7.845g 52%
Zinc 5.78mg 0.08mg 52%
Selenium 19.9µg 36%
Saturated fat 7.783g 35%
Protein 18.22g 0.76g 35%
Vitamin B1 0.423mg 0.034mg 32%
Vitamin B6 0.417mg 0.036mg 29%
Vitamin K 34.1µg 28%
Calories 553kcal 38kcal 26%
Vitamin B5 0.864mg 17%
Potassium 660mg 216mg 13%
Starch 23.49g 10%
Fiber 3.3g 1g 9%
Carbs 30.19g 9.62g 7%
Folate 25µg 6%
Vitamin E 0.9mg 6%
Vitamin B3 1.062mg 0.22mg 5%
Calcium 37mg 4mg 3%
Vitamin B2 0.058mg 0.027mg 2%
Net carbs 26.89g 8.62g N/A
Sugar 5.91g N/A
Sodium 12mg 1mg 0%
Tryptophan 0.287mg 0%
Threonine 0.688mg 0%
Isoleucine 0.789mg 0%
Leucine 1.472mg 0%
Lysine 0.928mg 0%
Methionine 0.362mg 0%
Phenylalanine 0.951mg 0%
Valine 1.094mg 0%
Histidine 0.456mg 0%
Fructose 0.05g 0%

Which food is preferable for your diet?

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

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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
32%
Cashew
18%
Pomelo
Minerals Daily Need Coverage Score
200%
Cashew
6%
Pomelo

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Pomelo
Pomelo is lower in Saturated fat (difference - 7.783g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $2.2)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 53)
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. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/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.