Cashew vs. Turkey meat — In-Depth Nutrition Comparison

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Summary of differences between cashew and turkey meat

Cashew has more copper, manganese, iron, magnesium, fats, phosphorus, and vitamin B1; however, turkey meat is higher in vitamin B3 and vitamin B12.
Cashew covers your daily need for copper 234% more than turkey meat.
Cashew has 118 times more manganese than turkey meat. While cashew has 1.655mg of manganese, turkey meat has only 0.014mg.
The glycemic index of cashew is higher.

These are the specific foods used in this comparison Nuts, cashew nuts, raw and Turkey, whole, meat, and skin, cooked, roasted.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Cashew

Turkey meat

Contains more MagnesiumMagnesium	+873.3%
Contains more CalciumCalcium	+164.3%
Contains more PotassiumPotassium	+176.2%
Contains more IronIron	+512.8%
Contains more CopperCopper	+2260.2%
Contains more ZincZinc	+133.1%
Contains more PhosphorusPhosphorus	+165.9%
Contains less SodiumSodium	-88.3%
Contains more ManganeseManganese	+11721.4%

Contains more SeleniumSelenium

+49.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Cashew

Turkey meat

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+1185.7%
Contains more Vitamin B1Vitamin B1	+840%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+177.8%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+384.5%
Contains more Vitamin B3Vitamin B3	+801.4%
Contains more Vitamin B6Vitamin B6	+47.7%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin B5 ~0.948mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	2.195mg	0.093mg	234%
Manganese	1.655mg	0.014mg	71%
Iron	6.68mg	1.09mg	70%
Magnesium	292mg	30mg	62%
Fats	43.85g	7.39g	56%
Phosphorus	593mg	223mg	53%
Vitamin B3	1.062mg	9.573mg	53%
Monounsaturated fat	23.797g	2.647g	53%
Vitamin B12	0µg	1.02µg	43%
Polyunsaturated fat	7.845g	2.119g	38%
Cholesterol	0mg	109mg	36%
Vitamin B1	0.423mg	0.045mg	32%
Zinc	5.78mg	2.48mg	30%
Vitamin K	34.1µg	0µg	28%
Saturated fat	7.783g	2.155g	26%
Protein	18.22g	28.55g	21%
Calories	553kcal	189kcal	18%
Selenium	19.9µg	29.8µg	18%
Vitamin B2	0.058mg	0.281mg	17%
Choline		87.4mg	16%
Vitamin B6	0.417mg	0.616mg	15%
Fiber	3.3g	0g	13%
Potassium	660mg	239mg	12%
Omega-6 (Linoleic acid)		1.841g	11%
Carbs	30.19g	0.06g	10%
Starch	23.49g		10%
Omega-3 (ALA)		0.105g	7%
Vitamin E	0.9mg	0.07mg	6%
Sodium	12mg	103mg	4%
Folate	25µg	9µg	4%
Vitamin D*	0 IU	15 IU	2%
Vitamin D	0µg	0.4µg	2%
Calcium	37mg	14mg	2%
Vitamin B5	0.864mg	0.948mg	2%
Vitamin C	0.5mg	0mg	1%
Vitamin A	0µg	12µg	1%
Protein per 100 calories	3.3g	15g	N/A
Calories per 10 g protein	304kcal	66kcal	N/A
Weight per 100 calories	18g	53g	N/A
Unsaturated / Saturated Fat ratio	4.1	2.2	N/A
Net carbs	26.89g	0.06g	N/A
Sugar	5.91g	0g	N/A
Trans fat		0.101g	N/A
Tryptophan	0.287mg	0.291mg	0%
Threonine	0.688mg	1.004mg	0%
Isoleucine	0.789mg	0.796mg	0%
Leucine	1.472mg	1.925mg	0%
Lysine	0.928mg	2.282mg	0%
Methionine	0.362mg	0.724mg	0%
Phenylalanine	0.951mg	0.903mg	0%
Valine	1.094mg	0.902mg	0%
Histidine	0.456mg	0.749mg	0%
Fructose	0.05g		0%
Omega-3 (EPA)	0g	0.008g	N/A
Omega-3 (DHA)	0g	0.005g	N/A
Omega-3 (DPA)	0g	0.008g	N/A
Omega-3 (Eicosatrienoic acid)		0.001g	N/A
Omega-6 (Gamma-linolenic acid)		0.003g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)		0.01g	N/A
Omega-6 (Eicosadienoic acid)	0g	0.014g	N/A