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  6. Cashew vs. Vanilla extract

Cashew vs. Vanilla extract — In-Depth Nutrition Comparison

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What are the differences between cashew and vanilla extract?

  • Cashew is richer than vanilla extract in copper, phosphorus, iron, magnesium, manganese, zinc, selenium, vitamin B1, and vitamin B6.
  • Cashew's daily need coverage for copper is 236% more.
  • The amount of saturated fat in vanilla extract is lower.

We used Nuts, cashew nuts, raw and Vanilla extract types in this article.

Infographic

Cashew vs Vanilla extract 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
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 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
Contains more MagnesiumMagnesium +2333.3%
Contains more CalciumCalcium +236.4%
Contains more PotassiumPotassium +345.9%
Contains more IronIron +5466.7%
Contains more CopperCopper +2948.6%
Contains more ZincZinc +5154.5%
Contains more PhosphorusPhosphorus +9783.3%
Contains more ManganeseManganese +619.6%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -25%

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
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 0% 0% 0% 0% 2.8% 22% 8% 2.1% 6% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3745.5%
Contains more Vitamin B3Vitamin B3 +149.9%
Contains more Vitamin B5Vitamin B5 +2368.6%
Contains more Vitamin B6Vitamin B6 +1503.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B2Vitamin B2 +63.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cashew Vanilla extract DV% diff.
Copper 2.195mg 0.072mg 236%
Phosphorus 593mg 6mg 84%
Iron 6.68mg 0.12mg 82%
Fats 43.85g 0.06g 67%
Magnesium 292mg 12mg 67%
Manganese 1.655mg 0.23mg 62%
Monounsaturated fat 23.797g 0.01g 59%
Polyunsaturated fat 7.845g 0.004g 52%
Zinc 5.78mg 0.11mg 52%
Selenium 19.9µg 0µg 36%
Protein 18.22g 0.06g 36%
Saturated fat 7.783g 0.01g 35%
Vitamin B1 0.423mg 0.011mg 34%
Vitamin B6 0.417mg 0.026mg 30%
Vitamin K 34.1µg 0µg 28%
Vitamin B5 0.864mg 0.035mg 17%
Potassium 660mg 148mg 15%
Calories 553kcal 288kcal 13%
Fiber 3.3g 0g 13%
Starch 23.49g 10%
Vitamin E 0.9mg 0mg 6%
Folate 25µg 0µg 6%
Carbs 30.19g 12.65g 6%
Vitamin B3 1.062mg 0.425mg 4%
Vitamin B2 0.058mg 0.095mg 3%
Calcium 37mg 11mg 3%
Vitamin C 0.5mg 0mg 1%
Net carbs 26.89g 12.65g N/A
Sugar 5.91g 12.65g N/A
Sodium 12mg 9mg 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%

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
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
Contains more ProteinProtein +30266.7%
Contains more FatsFats +72983.3%
Contains more CarbsCarbs +138.7%
Contains more WaterWater +911.2%
Contains more OtherOther +1264.2%

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
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +237870%
Contains more Poly. FatPolyunsaturated fat +196025%
Contains less Sat. FatSaturated fat -99.9%

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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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.