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Cashew vs. Tomato paste — In-Depth Nutrition Comparison

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Summary of differences between cashew and tomato paste

  • Cashew has more copper, phosphorus, magnesium, manganese, zinc, iron, vitamin B1, and selenium; however, tomato paste is higher in vitamin A.
  • Cashew covers your daily need for copper, 203% more than tomato paste.
  • Cashew has 78 times more saturated fat than tomato paste. While cashew has 7.783g of saturated fat, tomato paste has only 0.1g.
  • The glycemic index of tomato paste is higher.

These are the specific foods used in this comparison Nuts, cashew nuts, raw and Tomato products, canned, paste, without salt added.

Infographic

Cashew vs Tomato paste 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
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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more MagnesiumMagnesium +595.2%
Contains more IronIron +124.2%
Contains more CopperCopper +501.4%
Contains more ZincZinc +817.5%
Contains more PhosphorusPhosphorus +614.5%
Contains less SodiumSodium -79.7%
Contains more ManganeseManganese +448%
Contains more SeleniumSelenium +275.5%
Contains more PotassiumPotassium +53.6%
~equal in Calcium ~36mg

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
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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin B1Vitamin B1 +605%
Contains more Vitamin B5Vitamin B5 +508.5%
Contains more Vitamin B6Vitamin B6 +93.1%
Contains more Vitamin KVitamin K +199.1%
Contains more FolateFolate +108.3%
Contains more Vitamin CVitamin C +4280%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +377.8%
Contains more Vitamin B2Vitamin B2 +163.8%
Contains more Vitamin B3Vitamin B3 +189.6%
~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
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more ProteinProtein +321.8%
Contains more FatsFats +9229.8%
Contains more CarbsCarbs +59.7%
Contains more WaterWater +1313.5%
Contains more OtherOther +10.2%

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
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +35417.9%
Contains more Poly. FatPolyunsaturated fat +4803.1%
Contains less Sat. FatSaturated fat -98.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
2
80% 20%
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
2% 2% 46% 47% 2%
Starch: 0.22 g
Sucrose: 0.3 g
Glucose: 5.75 g
Fructose: 5.85 g
Lactose: 0 g
Maltose: 0.28 g
Galactose: 0 g
Contains more StarchStarch +10577.3%
Contains more SucroseSucrose +1836.7%
Contains more GlucoseGlucose +11400%
Contains more FructoseFructose +11600%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Tomato paste
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cashew Tomato paste DV% diff.
Copper 2.195mg 0.365mg 203%
Phosphorus 593mg 83mg 73%
Fats 43.85g 0.47g 67%
Magnesium 292mg 42mg 60%
Monounsaturated fat 23.797g 0.067g 59%
Manganese 1.655mg 0.302mg 59%
Polyunsaturated fat 7.845g 0.16g 51%
Zinc 5.78mg 0.63mg 47%
Iron 6.68mg 2.98mg 46%
Saturated fat 7.783g 0.1g 35%
Vitamin B1 0.423mg 0.06mg 30%
Protein 18.22g 4.32g 28%
Selenium 19.9µg 5.3µg 27%
Calories 553kcal 82kcal 24%
Vitamin C 0.5mg 21.9mg 24%
Vitamin E 0.9mg 4.3mg 23%
Vitamin K 34.1µg 11.4µg 19%
Vitamin B6 0.417mg 0.216mg 15%
Vitamin B5 0.864mg 0.142mg 14%
Vitamin B3 1.062mg 3.076mg 13%
Starch 23.49g 0.22g 10%
Potassium 660mg 1014mg 10%
Vitamin A 0µg 76µg 8%
Choline 38.5mg 7%
Vitamin B2 0.058mg 0.153mg 7%
Fructose 0.05g 5.85g 7%
Carbs 30.19g 18.91g 4%
Folate 25µg 12µg 3%
Fiber 3.3g 4.1g 3%
Sodium 12mg 59mg 2%
Net carbs 26.89g 14.81g N/A
Calcium 37mg 36mg 0%
Sugar 5.91g 12.18g N/A
Tryptophan 0.287mg 0.031mg 0%
Threonine 0.688mg 0.133mg 0%
Isoleucine 0.789mg 0.089mg 0%
Leucine 1.472mg 0.124mg 0%
Lysine 0.928mg 0.134mg 0%
Methionine 0.362mg 0.027mg 0%
Phenylalanine 0.951mg 0.13mg 0%
Valine 1.094mg 0.088mg 0%
Histidine 0.456mg 0.071mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Tomato paste
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
31%
Tomato paste
Minerals Daily Need Coverage Score
200%
Cashew
49%
Tomato paste

Comparison summary

Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 7.683g)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $2.5)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 6.27g)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 47mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.