Olive oil vs. Cashew — In-Depth Nutrition Comparison
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Significant differences between olive oil and cashew
- Olive oil has more vitamin E; however, cashew is richer in copper, phosphorus, iron, manganese, magnesium, zinc, selenium, vitamin B1, and vitamin B6.
- Cashew covers your daily copper needs 244% more than olive oil.
- Cashew has 16 times less vitamin E than olive oil. Olive oil has 14.35mg of vitamin E, while cashew has 0.9mg.
- Cashew has a higher glycemic index. The glycemic index of cashew is 25, while the glycemic index of olive oil is 0.
Specific food types used in this comparison are Oil, olive, salad or cooking and Nuts, cashew nuts, raw.
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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.
| Contains less SodiumSodium | -83.3% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +3600% |
| Contains more PotassiumPotassium | +65900% |
| Contains more IronIron | +1092.9% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin EVitamin E | +1494.4% |
| Contains more Vitamin KVitamin K | +76.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +128.1% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +206.6% |
| Contains more Poly. FatPolyunsaturated fat | +34.1% |
| Contains less Sat. FatSaturated fat | -43.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 0mg | 2.195mg | 244% |
| Monounsaturated fat | 72.961g | 23.797g | 123% |
| Vitamin E | 14.35mg | 0.9mg | 90% |
| Fats | 100g | 43.85g | 86% |
| Phosphorus | 0mg | 593mg | 85% |
| Iron | 0.56mg | 6.68mg | 77% |
| Manganese | 0mg | 1.655mg | 72% |
| Magnesium | 0mg | 292mg | 70% |
| Zinc | 0mg | 5.78mg | 53% |
| Protein | 0g | 18.22g | 36% |
| Selenium | 0µg | 19.9µg | 36% |
| Vitamin B1 | 0mg | 0.423mg | 35% |
| Vitamin B6 | 0mg | 0.417mg | 32% |
| Saturated fat | 13.808g | 7.783g | 27% |
| Vitamin K | 60.2µg | 34.1µg | 22% |
| Potassium | 1mg | 660mg | 19% |
| Polyunsaturated fat | 10.523g | 7.845g | 18% |
| Vitamin B5 | 0mg | 0.864mg | 17% |
| Calories | 884kcal | 553kcal | 17% |
| Fiber | 0g | 3.3g | 13% |
| Starch | 23.49g | 10% | |
| Carbs | 0g | 30.19g | 10% |
| Vitamin B3 | 0mg | 1.062mg | 7% |
| Folate | 0µg | 25µg | 6% |
| Vitamin B2 | 0mg | 0.058mg | 4% |
| Calcium | 1mg | 37mg | 4% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Net carbs | 0g | 26.89g | N/A |
| Sugar | 0g | 5.91g | N/A |
| Sodium | 2mg | 12mg | 0% |
| Choline | 0.3mg | 0% | |
| Tryptophan | 0mg | 0.287mg | 0% |
| Threonine | 0mg | 0.688mg | 0% |
| Isoleucine | 0mg | 0.789mg | 0% |
| Leucine | 0mg | 1.472mg | 0% |
| Lysine | 0mg | 0.928mg | 0% |
| Methionine | 0mg | 0.362mg | 0% |
| Phenylalanine | 0mg | 0.951mg | 0% |
| Valine | 0mg | 1.094mg | 0% |
| Histidine | 0mg | 0.456mg | 0% |
| Fructose | 0.05g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
2%
200%
Comparison summary
Which food is lower in Sugar?
Olive oil is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Olive oil contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Olive oil is lower in glycemic index (difference - 25)
Which food is cheaper?
Olive oil is cheaper (difference - $1.1)
Which food is lower in Saturated fat?
Cashew is lower in Saturated fat (difference - 6.025g)
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)