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Cashew vs. Sweet and sour — In-Depth Nutrition Comparison

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What are the differences between cashew and sweet and sour?

  • Cashew is richer than sweet and sour in copper, phosphorus, iron, magnesium, zinc, manganese, selenium, vitamin B1, and vitamin K.
  • Cashew's daily need coverage for copper is 235% more.
  • The glycemic index of cashew is lower.

We used Nuts, cashew nuts, raw and Sauce, sweet and sour, ready-to-serve types in this article.

Infographic

Cashew vs Sweet and sour 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
10
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 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Contains more MagnesiumMagnesium +3550%
Contains more CalciumCalcium +270%
Contains more PotassiumPotassium +566.7%
Contains more IronIron +3081%
Contains more CopperCopper +2678.5%
Contains more ZincZinc +6322.2%
Contains more PhosphorusPhosphorus +8371.4%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +117.5%
Contains more SeleniumSelenium +4875%

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%
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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
Contains more Vitamin EVitamin E +8900%
Contains more Vitamin B1Vitamin B1 +781.3%
Contains more Vitamin B2Vitamin B2 +205.3%
Contains more Vitamin B3Vitamin B3 +467.9%
Contains more Vitamin B5Vitamin B5 +829%
Contains more Vitamin B6Vitamin B6 +686.8%
Contains more Vitamin KVitamin K +16950%
Contains more FolateFolate +212.5%
Contains more Vitamin CVitamin C +1640%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more ProteinProtein +6648.1%
Contains more FatsFats +219150%
Contains more OtherOther +108.2%
Contains more CarbsCarbs +26.6%
Contains more WaterWater +1059%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Sweet and sour
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Sweet and sour DV% diff.
Copper 2.195mg 0.079mg 235%
Phosphorus 593mg 7mg 84%
Iron 6.68mg 0.21mg 81%
Magnesium 292mg 8mg 68%
Fats 43.85g 0.02g 67%
Monounsaturated fat 23.797g 0g 59%
Polyunsaturated fat 7.845g 0g 52%
Zinc 5.78mg 0.09mg 52%
Manganese 1.655mg 0.761mg 39%
Protein 18.22g 0.27g 36%
Saturated fat 7.783g 0g 35%
Selenium 19.9µg 0.4µg 35%
Vitamin B1 0.423mg 0.048mg 31%
Vitamin K 34.1µg 0.2µg 28%
Vitamin B6 0.417mg 0.053mg 28%
Calories 553kcal 150kcal 20%
Potassium 660mg 99mg 17%
Sodium 12mg 371mg 16%
Vitamin B5 0.864mg 0.093mg 15%
Fiber 3.3g 0.1g 13%
Starch 23.49g 10%
Vitamin C 0.5mg 8.7mg 9%
Vitamin E 0.9mg 0.01mg 6%
Vitamin B3 1.062mg 0.187mg 5%
Folate 25µg 8µg 4%
Carbs 30.19g 38.22g 3%
Calcium 37mg 10mg 3%
Vitamin B2 0.058mg 0.019mg 3%
Net carbs 26.89g 38.12g N/A
Sugar 5.91g 18.75g N/A
Vitamin A 0µg 1µg 0%
Choline 2.4mg 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 Sweet and sour
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
6%
Sweet and sour
Minerals Daily Need Coverage Score
200%
Cashew
21%
Sweet and sour

Comparison summary

Which food is lower in Saturated fat?
Sweet and sour
Sweet and sour is lower in Saturated fat (difference - 7.783g)
Which food is cheaper?
Sweet and sour
Sweet and sour is cheaper (difference - $2.5)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 12.84g)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 359mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 45)
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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.