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Cashew vs. Shallot — In-Depth Nutrition Comparison

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The main differences between cashew and shallot

  • Cashew is richer than shallot in copper, phosphorus, iron, magnesium, manganese, zinc, selenium, vitamin B1, and vitamin K.
  • Daily need coverage for copper for cashew is 234% higher.
  • Cashew contains 458 times more saturated fat than shallot. Cashew contains 7.783g of saturated fat, while shallot contains 0.017g.

Food types used in this article are Nuts, cashew nuts, raw and Shallots, raw.

Infographic

Cashew vs Shallot 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
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more MagnesiumMagnesium +1290.5%
Contains more PotassiumPotassium +97.6%
Contains more IronIron +456.7%
Contains more CopperCopper +2394.3%
Contains more ZincZinc +1345%
Contains more PhosphorusPhosphorus +888.3%
Contains more ManganeseManganese +466.8%
Contains more SeleniumSelenium +1558.3%
~equal in Calcium ~37mg
~equal in Sodium ~12mg

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
7
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%
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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
Contains more Vitamin EVitamin E +2150%
Contains more Vitamin B1Vitamin B1 +605%
Contains more Vitamin B2Vitamin B2 +190%
Contains more Vitamin B3Vitamin B3 +431%
Contains more Vitamin B5Vitamin B5 +197.9%
Contains more Vitamin B6Vitamin B6 +20.9%
Contains more Vitamin KVitamin K +4162.5%
Contains more Vitamin CVitamin C +1500%
Contains more FolateFolate +36%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Shallot DV% diff.
Copper 2.195mg 0.088mg 234%
Phosphorus 593mg 60mg 76%
Iron 6.68mg 1.2mg 69%
Fats 43.85g 0.1g 67%
Magnesium 292mg 21mg 65%
Monounsaturated fat 23.797g 0.014g 59%
Manganese 1.655mg 0.292mg 59%
Polyunsaturated fat 7.845g 0.039g 52%
Zinc 5.78mg 0.4mg 49%
Saturated fat 7.783g 0.017g 35%
Selenium 19.9µg 1.2µg 34%
Protein 18.22g 2.5g 31%
Vitamin B1 0.423mg 0.06mg 30%
Vitamin K 34.1µg 0.8µg 28%
Calories 553kcal 72kcal 24%
Vitamin B5 0.864mg 0.29mg 11%
Starch 23.49g 10%
Potassium 660mg 334mg 10%
Vitamin C 0.5mg 8mg 8%
Vitamin E 0.9mg 0.04mg 6%
Vitamin B6 0.417mg 0.345mg 6%
Vitamin B3 1.062mg 0.2mg 5%
Carbs 30.19g 16.8g 4%
Vitamin B2 0.058mg 0.02mg 3%
Folate 25µg 34µg 2%
Choline 11.3mg 2%
Net carbs 26.89g 13.6g N/A
Calcium 37mg 37mg 0%
Sugar 5.91g 7.87g N/A
Fiber 3.3g 3.2g 0%
Sodium 12mg 12mg 0%
Tryptophan 0.287mg 0.028mg 0%
Threonine 0.688mg 0.098mg 0%
Isoleucine 0.789mg 0.106mg 0%
Leucine 1.472mg 0.149mg 0%
Lysine 0.928mg 0.125mg 0%
Methionine 0.362mg 0.027mg 0%
Phenylalanine 0.951mg 0.081mg 0%
Valine 1.094mg 0.11mg 0%
Histidine 0.456mg 0.043mg 0%
Fructose 0.05g 0%

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
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more ProteinProtein +628.8%
Contains more FatsFats +43750%
Contains more CarbsCarbs +79.7%
Contains more OtherOther +217.5%
Contains more WaterWater +1434.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +169878.6%
Contains more Poly. FatPolyunsaturated fat +20015.4%
Contains less Sat. FatSaturated fat -99.8%

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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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.