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  6. Cashew vs. Sun-dried tomato

Cashew vs. Sun-dried tomato — In-Depth Nutrition Comparison

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Summary of differences between cashew and sun-dried tomato

  • Cashew has more copper, phosphorus, manganese, magnesium, iron, zinc, and selenium; however, sun-dried tomato is higher in vitamin C and potassium.
  • Cashew covers your daily need for copper, 191% more than sun-dried tomato.
  • Cashew has 7 times more zinc than sun-dried tomato. While cashew has 5.78mg of zinc, sun-dried tomato has only 0.78mg.
  • Sun-dried tomato has less saturated fat.

These are the specific foods used in this comparison Nuts, cashew nuts, raw and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Cashew vs Sun-dried tomato 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
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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more MagnesiumMagnesium +260.5%
Contains more IronIron +149.3%
Contains more CopperCopper +364.1%
Contains more ZincZinc +641%
Contains more PhosphorusPhosphorus +326.6%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +255.2%
Contains more SeleniumSelenium +563.3%
Contains more CalciumCalcium +27%
Contains more PotassiumPotassium +137.1%

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
5
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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +119.2%
Contains more Vitamin B5Vitamin B5 +80.4%
Contains more Vitamin B6Vitamin B6 +30.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +20260%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +560.3%
Contains more Vitamin B3Vitamin B3 +241.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~23µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cashew Sun-dried tomato DV% diff.
Copper 2.195mg 0.473mg 191%
Vitamin C 0.5mg 101.8mg 113%
Phosphorus 593mg 139mg 65%
Manganese 1.655mg 0.466mg 52%
Magnesium 292mg 81mg 50%
Iron 6.68mg 2.68mg 50%
Fats 43.85g 14.08g 46%
Zinc 5.78mg 0.78mg 45%
Polyunsaturated fat 7.845g 2.06g 39%
Monounsaturated fat 23.797g 8.663g 38%
Selenium 19.9µg 3µg 31%
Vitamin K 34.1µg 28%
Potassium 660mg 1565mg 27%
Saturated fat 7.783g 1.893g 27%
Protein 18.22g 5.06g 26%
Vitamin B2 0.058mg 0.383mg 25%
Vitamin B1 0.423mg 0.193mg 19%
Calories 553kcal 213kcal 17%
Vitamin B3 1.062mg 3.63mg 16%
Sodium 12mg 266mg 11%
Starch 23.49g 10%
Fiber 3.3g 5.8g 10%
Vitamin B5 0.864mg 0.479mg 8%
Vitamin B6 0.417mg 0.319mg 8%
Vitamin A 0µg 64µg 7%
Vitamin E 0.9mg 6%
Carbs 30.19g 23.33g 2%
Folate 25µg 23µg 1%
Calcium 37mg 47mg 1%
Net carbs 26.89g 17.53g N/A
Sugar 5.91g N/A
Tryptophan 0.287mg 0.037mg 0%
Threonine 0.688mg 0.128mg 0%
Isoleucine 0.789mg 0.121mg 0%
Leucine 1.472mg 0.185mg 0%
Lysine 0.928mg 0.186mg 0%
Methionine 0.362mg 0.044mg 0%
Phenylalanine 0.951mg 0.131mg 0%
Valine 1.094mg 0.13mg 0%
Histidine 0.456mg 0.077mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
3
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
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more ProteinProtein +260.1%
Contains more FatsFats +211.4%
Contains more CarbsCarbs +29.4%
Contains more WaterWater +935.2%
Contains more OtherOther +45.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
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
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains more Mono. FatMonounsaturated fat +174.7%
Contains more Poly. FatPolyunsaturated fat +280.8%
Contains less Sat. FatSaturated fat -75.7%

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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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.