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  6. Dried fruit vs. Cashew

Dried fruit vs. Cashew — In-Depth Nutrition Comparison

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How are Dried fruit and Cashew different?

  • Cashew has more Copper, Phosphorus, Magnesium, Manganese, Iron, Zinc, Vitamin B1, Selenium, and Vitamin K than Dried fruit.
  • Daily need coverage for Copper from Cashew is 206% higher.
  • Dried fruit has less Saturated Fat.

Apricots, dried, sulfured, uncooked and Nuts, cashew nuts, raw are the varieties used in this article.

Infographic

Dried fruit vs Cashew 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Cashew
Cashew
7
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%
Contains more CalciumCalcium +48.6%
Contains more PotassiumPotassium +76.1%
Contains less SodiumSodium -16.7%
Contains more MagnesiumMagnesium +812.5%
Contains more IronIron +151.1%
Contains more CopperCopper +539.9%
Contains more ZincZinc +1382.1%
Contains more PhosphorusPhosphorus +735.2%
Contains more ManganeseManganese +604.3%
Contains more SeleniumSelenium +804.5%

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.
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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Cashew
Cashew
5
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%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +381.1%
Contains more Vitamin B2Vitamin B2 +27.6%
Contains more Vitamin B3Vitamin B3 +143.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2720%
Contains more Vitamin B5Vitamin B5 +67.4%
Contains more Vitamin B6Vitamin B6 +191.6%
Contains more Vitamin KVitamin K +1000%
Contains more FolateFolate +150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Cashew
Cashew
2
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
Contains more CarbsCarbs +107.5%
Contains more WaterWater +494%
Contains more ProteinProtein +437.5%
Contains more FatsFats +8498%
~equal in Other ~2.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
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
Contains less Sat. FatSaturated Fat -99.8%
Contains more Mono. FatMonounsaturated Fat +32058.1%
Contains more Poly. FatPolyunsaturated fat +10501.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cashew
Cashew
1
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +35.8%
Contains more GlucoseGlucose +66060%
Contains more FructoseFructose +24840%
Contains more StarchStarch +6611.4%
~equal in Lactose ~0g
~equal in Maltose ~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.
Dried fruit Cashew
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Cashew Opinion
Calories 241kcal 553kcal Cashew
Protein 3.39g 18.22g Cashew
Fats 0.51g 43.85g Cashew
Vitamin C 1mg 0.5mg Dried fruit
Net carbs 55.34g 26.89g Dried fruit
Carbs 62.64g 30.19g Dried fruit
Magnesium 32mg 292mg Cashew
Calcium 55mg 37mg Dried fruit
Potassium 1162mg 660mg Dried fruit
Iron 2.66mg 6.68mg Cashew
Sugar 53.44g 5.91g Cashew
Fiber 7.3g 3.3g Dried fruit
Copper 0.343mg 2.195mg Cashew
Zinc 0.39mg 5.78mg Cashew
Starch 0.35g 23.49g Cashew
Phosphorus 71mg 593mg Cashew
Sodium 10mg 12mg Dried fruit
Vitamin A 3604IU 0IU Dried fruit
Vitamin A 180µg 0µg Dried fruit
Vitamin E 4.33mg 0.9mg Dried fruit
Manganese 0.235mg 1.655mg Cashew
Selenium 2.2µg 19.9µg Cashew
Vitamin B1 0.015mg 0.423mg Cashew
Vitamin B2 0.074mg 0.058mg Dried fruit
Vitamin B3 2.589mg 1.062mg Dried fruit
Vitamin B5 0.516mg 0.864mg Cashew
Vitamin B6 0.143mg 0.417mg Cashew
Vitamin K 3.1µg 34.1µg Cashew
Folate 10µg 25µg Cashew
Choline 13.9mg Dried fruit
Saturated Fat 0.017g 7.783g Dried fruit
Monounsaturated Fat 0.074g 23.797g Cashew
Polyunsaturated fat 0.074g 7.845g Cashew
Tryptophan 0.016mg 0.287mg Cashew
Threonine 0.073mg 0.688mg Cashew
Isoleucine 0.063mg 0.789mg Cashew
Leucine 0.105mg 1.472mg Cashew
Lysine 0.083mg 0.928mg Cashew
Methionine 0.015mg 0.362mg Cashew
Phenylalanine 0.062mg 0.951mg Cashew
Valine 0.078mg 1.094mg Cashew
Histidine 0.047mg 0.456mg Cashew
Fructose 12.47g 0.05g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Cashew
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
36%
Dried fruit
32%
Cashew
Minerals Daily Need Coverage Score
44%
Dried fruit
200%
Cashew

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 7.766g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.5)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 47.53g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 6)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.