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  6. Salmon raw vs. Cashew

Salmon raw vs. Cashew — In-Depth Nutrition Comparison

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Summary of differences between salmon raw and cashew

  • Salmon raw has more vitamin B12, vitamin B3, and vitamin B6; however, cashew is higher in copper, iron, manganese, magnesium, phosphorus, and zinc.
  • Cashew covers your daily need for copper, 216% more than salmon raw.
  • Salmon raw has less saturated fat.
  • The glycemic index of cashew is higher.

These are the specific foods used in this comparison Fish, salmon, Atlantic, wild, raw and Nuts, cashew nuts, raw.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Cashew
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%
Contains more SeleniumSelenium +83.4%
Contains more MagnesiumMagnesium +906.9%
Contains more CalciumCalcium +208.3%
Contains more PotassiumPotassium +34.7%
Contains more IronIron +735%
Contains more CopperCopper +778%
Contains more ZincZinc +803.1%
Contains more PhosphorusPhosphorus +196.5%
Contains less SodiumSodium -72.7%
Contains more ManganeseManganese +10243.8%

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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Cashew
Cashew
4
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +555.2%
Contains more Vitamin B3Vitamin B3 +640.1%
Contains more Vitamin B5Vitamin B5 +92.6%
Contains more Vitamin B6Vitamin B6 +96.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +87.2%
~equal in Vitamin D ~0µg
~equal in Folate ~25µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Salmon raw Cashew DV% diff.
Copper 0.25mg 2.195mg 216%
Vitamin B12 3.18µg 0µg 133%
Iron 0.8mg 6.68mg 74%
Manganese 0.016mg 1.655mg 71%
Magnesium 29mg 292mg 63%
Fats 6.34g 43.85g 58%
Phosphorus 200mg 593mg 56%
Monounsaturated fat 2.103g 23.797g 54%
Zinc 0.64mg 5.78mg 47%
Vitamin B3 7.86mg 1.062mg 42%
Polyunsaturated fat 2.539g 7.845g 35%
Saturated fat 0.981g 7.783g 31%
Vitamin B6 0.818mg 0.417mg 31%
Selenium 36.5µg 19.9µg 30%
Vitamin K 34.1µg 28%
Vitamin B2 0.38mg 0.058mg 25%
Calories 142kcal 553kcal 21%
Cholesterol 55mg 0mg 18%
Vitamin B5 1.664mg 0.864mg 16%
Vitamin B1 0.226mg 0.423mg 16%
Fiber 0g 3.3g 13%
Carbs 0g 30.19g 10%
Starch 23.49g 10%
Vitamin E 0.9mg 6%
Potassium 490mg 660mg 5%
Protein 19.84g 18.22g 3%
Calcium 12mg 37mg 3%
Sodium 44mg 12mg 1%
Vitamin C 0mg 0.5mg 1%
Vitamin A 12µg 0µg 1%
Net carbs 0g 26.89g N/A
Sugar 5.91g N/A
Folate 25µg 25µg 0%
Tryptophan 0.222mg 0.287mg 0%
Threonine 0.87mg 0.688mg 0%
Isoleucine 0.914mg 0.789mg 0%
Leucine 1.613mg 1.472mg 0%
Lysine 1.822mg 0.928mg 0%
Methionine 0.587mg 0.362mg 0%
Phenylalanine 0.775mg 0.951mg 0%
Valine 1.022mg 1.094mg 0%
Histidine 0.584mg 0.456mg 0%
Fructose 0.05g 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 WaterWater +1217.3%
Contains more OtherOther +109.4%
Contains more FatsFats +591.6%
Contains more CarbsCarbs +∞%
~equal in Protein ~18.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 -87.4%
Contains more Mono. FatMonounsaturated fat +1031.6%
Contains more Poly. FatPolyunsaturated fat +209%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.