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  6. Cashew vs. Wakame

Cashew vs. Wakame — In-Depth Nutrition Comparison

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What are the main differences between Cashew and Wakame?

  • Cashew is richer in Copper, Phosphorus, Iron, Zinc, Magnesium, Selenium, and Vitamin B6, while Wakame is higher in Folate.
  • Cashew's daily need coverage for Copper is 212% higher.
  • Wakame has 209 times less Vitamin B6 than Cashew. Cashew has 0.417mg of Vitamin B6, while Wakame has 0.002mg.
  • Wakame is lower in Saturated Fat.

We used Nuts, cashew nuts, raw and Seaweed, wakame, raw types in this comparison.

Infographic

Cashew vs Wakame 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
Wakame
Wakame
Contains more Iron +206.4%
Contains more Magnesium +172.9%
Contains more Phosphorus +641.3%
Contains more Potassium +1220%
Contains less Sodium -98.6%
Contains more Zinc +1421.1%
Contains more Copper +672.9%
Contains more Manganese +18.2%
Contains more Selenium +2742.9%
Contains more Calcium +305.4%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Iron +206.4%
Contains more Magnesium +172.9%
Contains more Phosphorus +641.3%
Contains more Potassium +1220%
Contains less Sodium -98.6%
Contains more Zinc +1421.1%
Contains more Copper +672.9%
Contains more Manganese +18.2%
Contains more Selenium +2742.9%
Contains more Calcium +305.4%

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
4
:
6
Wakame
Wakame
Contains more Vitamin B1 +605%
Contains more Vitamin B5 +24%
Contains more Vitamin B6 +20750%
Contains more Vitamin K +543.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +11.1%
Contains more Vitamin C +500%
Contains more Vitamin B2 +296.6%
Contains more Vitamin B3 +50.7%
Contains more Folate +684%
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%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin B1 +605%
Contains more Vitamin B5 +24%
Contains more Vitamin B6 +20750%
Contains more Vitamin K +543.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +11.1%
Contains more Vitamin C +500%
Contains more Vitamin B2 +296.6%
Contains more Vitamin B3 +50.7%
Contains more Folate +684%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
3
:
2
Wakame
Wakame
Contains more Protein +501.3%
Contains more Fats +6751.6%
Contains more Carbs +230.3%
Contains more Water +1438.3%
Contains more Other +183.5%
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
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Protein +501.3%
Contains more Fats +6751.6%
Contains more Carbs +230.3%
Contains more Water +1438.3%
Contains more Other +183.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Wakame
Wakame
Contains more Monounsaturated Fat +40929.3%
Contains more Polyunsaturated fat +3498.6%
Contains less Saturated Fat -98.3%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Monounsaturated Fat +40929.3%
Contains more Polyunsaturated fat +3498.6%
Contains less Saturated Fat -98.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Wakame Opinion
Net carbs 26.89g 8.64g Cashew
Protein 18.22g 3.03g Cashew
Fats 43.85g 0.64g Cashew
Carbs 30.19g 9.14g Cashew
Calories 553kcal 45kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g 0.65g Wakame
Fiber 3.3g 0.5g Cashew
Calcium 37mg 150mg Wakame
Iron 6.68mg 2.18mg Cashew
Magnesium 292mg 107mg Cashew
Phosphorus 593mg 80mg Cashew
Potassium 660mg 50mg Cashew
Sodium 12mg 872mg Cashew
Zinc 5.78mg 0.38mg Cashew
Copper 2.195mg 0.284mg Cashew
Manganese 1.655mg 1.4mg Cashew
Selenium 19.9µg 0.7µg Cashew
Vitamin A 0IU 360IU Wakame
Vitamin A RAE 0µg 18µg Wakame
Vitamin E 0.9mg 1mg Wakame
Vitamin C 0.5mg 3mg Wakame
Vitamin B1 0.423mg 0.06mg Cashew
Vitamin B2 0.058mg 0.23mg Wakame
Vitamin B3 1.062mg 1.6mg Wakame
Vitamin B5 0.864mg 0.697mg Cashew
Vitamin B6 0.417mg 0.002mg Cashew
Folate 25µg 196µg Wakame
Vitamin K 34.1µg 5.3µg Cashew
Tryptophan 0.287mg 0.035mg Cashew
Threonine 0.688mg 0.165mg Cashew
Isoleucine 0.789mg 0.087mg Cashew
Leucine 1.472mg 0.257mg Cashew
Lysine 0.928mg 0.112mg Cashew
Methionine 0.362mg 0.063mg Cashew
Phenylalanine 0.951mg 0.112mg Cashew
Valine 1.094mg 0.209mg Cashew
Histidine 0.456mg 0.015mg Cashew
Saturated Fat 7.783g 0.13g Wakame
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 23.797g 0.058g Cashew
Polyunsaturated fat 7.845g 0.218g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Wakame
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
29%
Wakame
Minerals Daily Need Coverage Score
200%
Cashew
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 5.26g)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 7.653g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 25)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $2.5)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 860mg)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.