Dates vs. Cashew — In-Depth Nutrition Comparison
Compare
The main differences between Dates and Cashew
- Cashew is richer than Dates in Copper, Phosphorus, Iron, Manganese, Magnesium, Zinc, Vitamin B1, Selenium, and Vitamin K.
- Daily need coverage for Copper from Cashew is 221% higher.
- Dates contain less Saturated Fat.
Food types used in this article are Dates, deglet noor and Nuts, cashew nuts, raw.
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.
| Contains less SodiumSodium | -83.3% |
| Contains more MagnesiumMagnesium | +579.1% |
| Contains more IronIron | +554.9% |
| Contains more CopperCopper | +965.5% |
| Contains more ZincZinc | +1893.1% |
| Contains more PhosphorusPhosphorus | +856.5% |
| Contains more ManganeseManganese | +531.7% |
| Contains more SeleniumSelenium | +563.3% |
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 AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +13.8% |
| Contains more Vitamin B3Vitamin B3 | +20% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +25% |
| Contains more Vitamin EVitamin E | +1700% |
| Contains more Vitamin B1Vitamin B1 | +713.5% |
| Contains more Vitamin B5Vitamin B5 | +46.7% |
| Contains more Vitamin B6Vitamin B6 | +152.7% |
| Contains more Vitamin KVitamin K | +1163% |
| Contains more FolateFolate | +31.6% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +148.5% |
| Contains more WaterWater | +294.8% |
| Contains more ProteinProtein | +643.7% |
| Contains more FatsFats | +11143.6% |
| Contains more OtherOther | +58.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -99.6% |
| Contains more Mono. FatMonounsaturated Fat | +66002.8% |
| Contains more Poly. FatPolyunsaturated fat | +41189.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +310.3% |
| Contains more GlucoseGlucose | +39640% |
| Contains more FructoseFructose | +39020% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 282kcal | 553kcal |
|
| Protein | 2.45g | 18.22g |
|
| Fats | 0.39g | 43.85g |
|
| Vitamin C | 0.4mg | 0.5mg |
|
| Net carbs | 67.03g | 26.89g |
|
| Carbs | 75.03g | 30.19g |
|
| Magnesium | 43mg | 292mg |
|
| Calcium | 39mg | 37mg |
|
| Potassium | 656mg | 660mg |
|
| Iron | 1.02mg | 6.68mg |
|
| Sugar | 63.35g | 5.91g |
|
| Fiber | 8g | 3.3g |
|
| Copper | 0.206mg | 2.195mg |
|
| Zinc | 0.29mg | 5.78mg |
|
| Starch | 23.49g |
|
|
| Phosphorus | 62mg | 593mg |
|
| Sodium | 2mg | 12mg |
|
| Vitamin A | 10IU | 0IU |
|
| Vitamin E | 0.05mg | 0.9mg |
|
| Manganese | 0.262mg | 1.655mg |
|
| Selenium | 3µg | 19.9µg |
|
| Vitamin B1 | 0.052mg | 0.423mg |
|
| Vitamin B2 | 0.066mg | 0.058mg |
|
| Vitamin B3 | 1.274mg | 1.062mg |
|
| Vitamin B5 | 0.589mg | 0.864mg |
|
| Vitamin B6 | 0.165mg | 0.417mg |
|
| Vitamin K | 2.7µg | 34.1µg |
|
| Folate | 19µg | 25µg |
|
| Choline | 6.3mg |
|
|
| Saturated Fat | 0.032g | 7.783g |
|
| Monounsaturated Fat | 0.036g | 23.797g |
|
| Polyunsaturated fat | 0.019g | 7.845g |
|
| Tryptophan | 0.012mg | 0.287mg |
|
| Threonine | 0.043mg | 0.688mg |
|
| Isoleucine | 0.049mg | 0.789mg |
|
| Leucine | 0.084mg | 1.472mg |
|
| Lysine | 0.066mg | 0.928mg |
|
| Methionine | 0.022mg | 0.362mg |
|
| Phenylalanine | 0.05mg | 0.951mg |
|
| Valine | 0.071mg | 1.094mg |
|
| Histidine | 0.032mg | 0.456mg |
|
| Fructose | 19.56g | 0.05g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
12%
32%
Minerals Daily Need Coverage Score
29%
200%
Comparison summary
Which food contains less Sodium?
Dates contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Dates is lower in Saturated Fat (difference - 7.751g)
Which food is cheaper?
Dates is cheaper (difference - $0.5)
Which food is lower in Sugar?
Cashew is lower in Sugar (difference - 57.44g)
Which food is lower in glycemic index?
Cashew is lower in glycemic index (difference - 17)
Which food is richer in minerals?
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.