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  6. Cashew vs. Tuna

Cashew vs. Tuna — In-Depth Nutrition Comparison

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How are Cashew and Tuna different?

  • Cashew is richer in Copper, Iron, Manganese, Magnesium, and Zinc, while Tuna is higher in Selenium, Vitamin B3, Vitamin B12, and Vitamin B6.
  • Cashew covers your daily need of Copper 239% more than Tuna.
  • Cashew contains 127 times more Manganese than Tuna. Cashew contains 1.655mg of Manganese, while Tuna contains 0.013mg.
  • Tuna is lower in Saturated Fat.

Nuts, cashew nuts, raw and Fish, tuna, yellowfin, fresh, cooked, dry heat types were used in this article.

Infographic

Cashew vs Tuna 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
9
:
1
Tuna
Tuna
Contains more Calcium +825%
Contains more Iron +626.1%
Contains more Magnesium +595.2%
Contains more Phosphorus +78.1%
Contains more Potassium +25.2%
Contains less Sodium -77.8%
Contains more Zinc +1184.4%
Contains more Copper +5004.7%
Contains more Manganese +12630.8%
Contains more Selenium +443.7%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +825%
Contains more Iron +626.1%
Contains more Magnesium +595.2%
Contains more Phosphorus +78.1%
Contains more Potassium +25.2%
Contains less Sodium -77.8%
Contains more Zinc +1184.4%
Contains more Copper +5004.7%
Contains more Manganese +12630.8%
Contains more Selenium +443.7%

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
6
:
6
Tuna
Tuna
Contains more Vitamin E +210.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +215.7%
Contains more Vitamin B5 +158.7%
Contains more Folate +1150%
Contains more Vitamin K +34000%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +136.2%
Contains more Vitamin B3 +1978.2%
Contains more Vitamin B6 +148.9%
Contains more Vitamin B12 +∞%
Cashew
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin E +210.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +215.7%
Contains more Vitamin B5 +158.7%
Contains more Folate +1150%
Contains more Vitamin K +34000%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +136.2%
Contains more Vitamin B3 +1978.2%
Contains more Vitamin B6 +148.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
3
:
2
Tuna
Tuna
Contains more Fats +7332.2%
Contains more Carbs +∞%
Contains more Other +98.4%
Contains more Protein +60%
Contains more Water +1226.5%
Cashew
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
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +7332.2%
Contains more Carbs +∞%
Contains more Other +98.4%
Contains more Protein +60%
Contains more Water +1226.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Tuna
Tuna
Contains more Monounsaturated Fat +17144.2%
Contains more Polyunsaturated fat +4382.9%
Contains less Saturated Fat -97.4%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +17144.2%
Contains more Polyunsaturated fat +4382.9%
Contains less Saturated Fat -97.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Tuna
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cashew Tuna Opinion
Net carbs 26.89g 0g Cashew
Protein 18.22g 29.15g Tuna
Fats 43.85g 0.59g Cashew
Carbs 30.19g 0g Cashew
Calories 553kcal 130kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g 0g Tuna
Fiber 3.3g 0g Cashew
Calcium 37mg 4mg Cashew
Iron 6.68mg 0.92mg Cashew
Magnesium 292mg 42mg Cashew
Phosphorus 593mg 333mg Cashew
Potassium 660mg 527mg Cashew
Sodium 12mg 54mg Cashew
Zinc 5.78mg 0.45mg Cashew
Copper 2.195mg 0.043mg Cashew
Manganese 1.655mg 0.013mg Cashew
Selenium 19.9µg 108.2µg Tuna
Vitamin A 0IU 65IU Tuna
Vitamin A RAE 0µg 22µg Tuna
Vitamin E 0.9mg 0.29mg Cashew
Vitamin D 0IU 82IU Tuna
Vitamin D 0µg 2µg Tuna
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 0.134mg Cashew
Vitamin B2 0.058mg 0.137mg Tuna
Vitamin B3 1.062mg 22.07mg Tuna
Vitamin B5 0.864mg 0.334mg Cashew
Vitamin B6 0.417mg 1.038mg Tuna
Folate 25µg 2µg Cashew
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 34.1µg 0.1µg Cashew
Tryptophan 0.287mg 0.313mg Tuna
Threonine 0.688mg 1.224mg Tuna
Isoleucine 0.789mg 1.287mg Tuna
Leucine 1.472mg 2.27mg Tuna
Lysine 0.928mg 2.565mg Tuna
Methionine 0.362mg 0.827mg Tuna
Phenylalanine 0.951mg 1.091mg Tuna
Valine 1.094mg 1.438mg Tuna
Histidine 0.456mg 0.822mg Tuna
Cholesterol 0mg 47mg Cashew
Trans Fat 0.02g Cashew
Saturated Fat 7.783g 0.205g Tuna
Omega-3 - DHA 0g 0.105g Tuna
Omega-3 - EPA 0g 0.015g Tuna
Omega-3 - DPA 0g 0.005g Tuna
Monounsaturated Fat 23.797g 0.138g Cashew
Polyunsaturated fat 7.845g 0.175g Cashew
Omega-6 - Eicosadienoic acid 0g 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Tuna
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
34%
Cashew
92%
Tuna
Minerals Daily Need Coverage Score
200%
Cashew
88%
Tuna

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 7.578g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 25)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $2.5)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 47mg)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.