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Cashew vs. Wasabi — In-Depth Nutrition Comparison

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What are the differences between cashew and wasabi?

  • Cashew is higher in copper, phosphorus, iron, manganese, magnesium, zinc, vitamin B1, and vitamin B5, yet wasabi is higher in vitamin C and fiber.
  • Cashew's daily need coverage for copper is 227% more.
  • Cashew has 7 times more phosphorus than wasabi. While cashew has 593mg of phosphorus, wasabi has only 80mg.
  • The glycemic index of cashew is lower.

We used Nuts, cashew nuts, raw and Wasabi, root, raw types in this article.

Infographic

Cashew vs Wasabi infographic
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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
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%
Wasabi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
Contains more MagnesiumMagnesium +323.2%
Contains more PotassiumPotassium +16.2%
Contains more IronIron +548.5%
Contains more CopperCopper +1316.1%
Contains more ZincZinc +256.8%
Contains more PhosphorusPhosphorus +641.3%
Contains less SodiumSodium -29.4%
Contains more ManganeseManganese +323.3%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +245.9%

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
7
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%
Wasabi
3
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 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +222.9%
Contains more Vitamin B3Vitamin B3 +42.9%
Contains more Vitamin B5Vitamin B5 +325.6%
Contains more Vitamin B6Vitamin B6 +52.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +38.9%
Contains more Vitamin CVitamin C +8280%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +96.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
4
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
Wasabi
1
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Contains more ProteinProtein +279.6%
Contains more FatsFats +6860.3%
Contains more CarbsCarbs +28.2%
Contains more OtherOther +32.3%
Contains more WaterWater +1229%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Wasabi DV% diff.
Copper 2.195mg 0.155mg 227%
Phosphorus 593mg 80mg 73%
Iron 6.68mg 1.03mg 71%
Fats 43.85g 0.63g 66%
Monounsaturated fat 23.797g 59%
Manganese 1.655mg 0.391mg 55%
Magnesium 292mg 69mg 53%
Polyunsaturated fat 7.845g 52%
Vitamin C 0.5mg 41.9mg 46%
Zinc 5.78mg 1.62mg 38%
Selenium 19.9µg 36%
Saturated fat 7.783g 35%
Vitamin K 34.1µg 28%
Protein 18.22g 4.8g 27%
Vitamin B1 0.423mg 0.131mg 24%
Calories 553kcal 109kcal 22%
Fiber 3.3g 7.8g 18%
Vitamin B5 0.864mg 0.203mg 13%
Vitamin B6 0.417mg 0.274mg 11%
Starch 23.49g 10%
Calcium 37mg 128mg 9%
Vitamin E 0.9mg 6%
Vitamin B2 0.058mg 0.114mg 4%
Potassium 660mg 568mg 3%
Carbs 30.19g 23.54g 2%
Vitamin B3 1.062mg 0.743mg 2%
Folate 25µg 18µg 2%
Net carbs 26.89g 15.74g N/A
Sugar 5.91g N/A
Sodium 12mg 17mg 0%
Vitamin A 0µg 2µg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Wasabi
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
23%
Wasabi
Minerals Daily Need Coverage Score
200%
Cashew
36%
Wasabi

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 7.783g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $0.9)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.