Cashew vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison
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A recap on differences between cashew and saltine cracker (includes oyster, soda, soup)
- Cashew is higher in copper, phosphorus, magnesium, zinc, and manganese, yet saltine cracker (includes oyster, soda, soup) is higher in vitamin B3, vitamin B2, and folate.
- Cashew covers your daily copper needs 228% more than saltine cracker (includes oyster, soda, soup).
- Cashew contains 13 times more magnesium than saltine cracker (includes oyster, soda, soup). While cashew contains 292mg of magnesium, saltine cracker (includes oyster, soda, soup) contains only 23mg.
- The amount of saturated fat in saltine cracker (includes oyster, soda, soup) is lower.
- The glycemic index of cashew is lower.
Food varieties used in this article are Nuts, cashew nuts, raw and Crackers, saltines (includes oyster, soda, soup).
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.
| Contains more MagnesiumMagnesium | +1169.6% |
| Contains more CalciumCalcium | +94.7% |
| Contains more PotassiumPotassium | +334.2% |
| Contains more IronIron | +19.9% |
| Contains more CopperCopper | +1479.1% |
| Contains more ZincZinc | +737.7% |
| Contains more PhosphorusPhosphorus | +481.4% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +141.3% |
| Contains more SeleniumSelenium | +93.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +61.2% |
| Contains more Vitamin B6Vitamin B6 | +384.9% |
| Contains more Vitamin KVitamin K | +34.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +27.8% |
| Contains more Vitamin B1Vitamin B1 | +66% |
| Contains more Vitamin B2Vitamin B2 | +739.7% |
| Contains more Vitamin B3Vitamin B3 | +506.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +436% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2.195mg | 0.139mg | 228% |
| Phosphorus | 593mg | 102mg | 70% |
| Magnesium | 292mg | 23mg | 64% |
| Monounsaturated fat | 23.797g | 1.986g | 55% |
| Fats | 43.85g | 8.64g | 54% |
| Zinc | 5.78mg | 0.69mg | 46% |
| Manganese | 1.655mg | 0.686mg | 42% |
| Sodium | 12mg | 941mg | 40% |
| Vitamin B3 | 1.062mg | 6.442mg | 34% |
| Vitamin B2 | 0.058mg | 0.487mg | 33% |
| Saturated fat | 7.783g | 1.653g | 28% |
| Folate | 25µg | 134µg | 27% |
| Vitamin B6 | 0.417mg | 0.086mg | 25% |
| Vitamin B1 | 0.423mg | 0.702mg | 23% |
| Polyunsaturated fat | 7.845g | 4.835g | 20% |
| Starch | 23.49g | 67.83g | 18% |
| Protein | 18.22g | 9.46g | 18% |
| Selenium | 19.9µg | 10.3µg | 17% |
| Potassium | 660mg | 152mg | 15% |
| Carbs | 30.19g | 74.05g | 15% |
| Iron | 6.68mg | 5.57mg | 14% |
| Calories | 553kcal | 418kcal | 7% |
| Vitamin K | 34.1µg | 25.4µg | 7% |
| Vitamin B5 | 0.864mg | 0.536mg | 7% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Choline | 16.7mg | 3% | |
| Vitamin E | 0.9mg | 1.15mg | 2% |
| Fiber | 3.3g | 2.8g | 2% |
| Calcium | 37mg | 19mg | 2% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Net carbs | 26.89g | 71.25g | N/A |
| Sugar | 5.91g | 1.29g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0.167g | N/A | |
| Tryptophan | 0.287mg | 0.116mg | 0% |
| Threonine | 0.688mg | 0.268mg | 0% |
| Isoleucine | 0.789mg | 0.333mg | 0% |
| Leucine | 1.472mg | 0.652mg | 0% |
| Lysine | 0.928mg | 0.172mg | 0% |
| Methionine | 0.362mg | 0.147mg | 0% |
| Phenylalanine | 0.951mg | 0.45mg | 0% |
| Valine | 1.094mg | 0.399mg | 0% |
| Histidine | 0.456mg | 0.197mg | 0% |
| Fructose | 0.05g | 0.19g | 0% |
| Omega-3 - ALA | 0.535g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.003g | N/A |
| Omega-6 - Linoleic acid | 4.25g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
Protein:
9.46 g
Fats:
8.64 g
Carbs:
74.05 g
Water:
5.05 g
Other:
2.8 g
| Contains more ProteinProtein | +92.6% |
| Contains more FatsFats | +407.5% |
| Contains more CarbsCarbs | +145.3% |
| Contains more OtherOther | +10.2% |
~equal in
Water
~5.05g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.783 g
Monounsaturated fat:
Mono. Fat
23.797 g
Polyunsaturated fat:
Poly. Fat
7.845 g
Saturated fat:
Sat. Fat
1.653 g
Monounsaturated fat:
Mono. Fat
1.986 g
Polyunsaturated fat:
Poly. Fat
4.835 g
| Contains more Mono. FatMonounsaturated fat | +1098.2% |
| Contains more Poly. FatPolyunsaturated fat | +62.3% |
| Contains less Sat. FatSaturated fat | -78.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
67.83 g
Sucrose:
0 g
Glucose:
0.12 g
Fructose:
0.19 g
Lactose:
0 g
Maltose:
0.98 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more StarchStarch | +188.8% |
| Contains more GlucoseGlucose | +140% |
| Contains more FructoseFructose | +280% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g