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French fries vs. Cashew — In-Depth Nutrition Comparison

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A recap on differences between french fries and cashew

  • Cashew is higher than french fries in copper, iron, phosphorus, manganese, magnesium, zinc, selenium, vitamin B1, and vitamin K.
  • Cashew covers your daily copper needs 230% more than french fries.
  • The amount of saturated fat in french fries is lower.
  • The glycemic index of cashew is lower.

Food varieties used in this article are Fast foods, potato, french fried in vegetable oil and Nuts, cashew nuts, raw.

Infographic

French fries vs Cashew 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Cashew
10
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 MagnesiumMagnesium +734.3%
Contains more CalciumCalcium +105.6%
Contains more PotassiumPotassium +14%
Contains more IronIron +724.7%
Contains more CopperCopper +1670.2%
Contains more ZincZinc +1056%
Contains more PhosphorusPhosphorus +374.4%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +570%
Contains more SeleniumSelenium +2111.1%

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
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 +840%
Contains more Vitamin EVitamin E +85.6%
Contains more Vitamin B3Vitamin B3 +182.9%
Contains more FolateFolate +20%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +148.8%
Contains more Vitamin B2Vitamin B2 +48.7%
Contains more Vitamin B5Vitamin B5 +49%
Contains more Vitamin B6Vitamin B6 +12.1%
Contains more Vitamin KVitamin K +204.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Cashew
3
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 +37.3%
Contains more WaterWater +641.3%
Contains more ProteinProtein +431.2%
Contains more FatsFats +197.7%
Contains more OtherOther +37.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
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 -70%
Contains more Mono. FatMonounsaturated fat +298.7%
Contains more Poly. FatPolyunsaturated fat +45.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
French fries Cashew
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient French fries Cashew DV% diff.
Copper 0.124mg 2.195mg 230%
Iron 0.81mg 6.68mg 73%
Phosphorus 125mg 593mg 67%
Magnesium 35mg 292mg 61%
Manganese 0.247mg 1.655mg 61%
Zinc 0.5mg 5.78mg 48%
Monounsaturated fat 5.969g 23.797g 45%
Fats 14.73g 43.85g 45%
Selenium 0.9µg 19.9µg 35%
Protein 3.43g 18.22g 30%
Saturated fat 2.336g 7.783g 25%
Vitamin B1 0.17mg 0.423mg 21%
Vitamin K 11.2µg 34.1µg 19%
Polyunsaturated fat 5.398g 7.845g 16%
Vitamin B3 3.004mg 1.062mg 12%
Calories 312kcal 553kcal 12%
Starch 23.49g 10%
Sodium 210mg 12mg 9%
Choline 36.8mg 7%
Vitamin B5 0.58mg 0.864mg 6%
Vitamin E 1.67mg 0.9mg 5%
Vitamin C 4.7mg 0.5mg 5%
Carbs 41.44g 30.19g 4%
Vitamin B6 0.372mg 0.417mg 3%
Fiber 3.8g 3.3g 2%
Potassium 579mg 660mg 2%
Calcium 18mg 37mg 2%
Vitamin B2 0.039mg 0.058mg 1%
Folate 30µg 25µg 1%
Net carbs 37.64g 26.89g N/A
Sugar 0.3g 5.91g N/A
Trans fat 0.06g N/A
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%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A
Omega-6 - Linoleic acid 4.898g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French fries 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
27%
French fries
32%
Cashew
Minerals Daily Need Coverage Score
28%
French fries
200%
Cashew

Comparison summary

Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 5.61g)
Which food is lower in Saturated fat?
French fries
French fries is lower in Saturated fat (difference - 5.447g)
Which food is cheaper?
French fries
French fries is cheaper (difference - $2.5)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 198mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 45)
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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.