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  6. Ginkgo nuts vs. Cashew

Ginkgo nuts vs. Cashew — In-Depth Nutrition Comparison

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The main differences between ginkgo nuts and cashew

  • Ginkgo nuts are richer in vitamin B3 and vitamin C, yet cashew is richer in copper, iron, manganese, phosphorus, magnesium, zinc, and vitamin B1.
  • Daily need coverage for copper for cashew is 213% higher.
  • Ginkgo nuts contain 30 times more vitamin C than cashew. Ginkgo nuts contain 15mg of vitamin C, while cashew contains 0.5mg.
  • Ginkgo nuts contain less saturated fat.

Food types used in this article are Nuts, ginkgo nuts, raw and Nuts, cashew nuts, raw.

Infographic

Ginkgo nuts 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 19% 0.6% 45% 38% 91% 9.3% 53% 0.91% 15% 0%
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 less SodiumSodium -41.7%
Contains more MagnesiumMagnesium +981.5%
Contains more CalciumCalcium +1750%
Contains more PotassiumPotassium +29.4%
Contains more IronIron +568%
Contains more CopperCopper +701.1%
Contains more ZincZinc +1600%
Contains more PhosphorusPhosphorus +378.2%
Contains more ManganeseManganese +1364.6%

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 50% 9.3% 0% 0% 55% 21% 113% 9.6% 76% 0% 0% 41% 0%
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 +2900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +55.2%
Contains more Vitamin B3Vitamin B3 +465%
Contains more FolateFolate +116%
Contains more Vitamin B1Vitamin B1 +92.3%
Contains more Vitamin B5Vitamin B5 +440%
Contains more Vitamin B6Vitamin B6 +27.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Ginkgo nuts Cashew DV% diff.
Copper 0.274mg 2.195mg 213%
Iron 1mg 6.68mg 71%
Phosphorus 124mg 593mg 67%
Manganese 0.113mg 1.655mg 67%
Fats 1.68g 43.85g 65%
Magnesium 27mg 292mg 63%
Monounsaturated fat 0.619g 23.797g 58%
Zinc 0.34mg 5.78mg 49%
Polyunsaturated fat 0.618g 7.845g 48%
Selenium 19.9µg 36%
Saturated fat 0.319g 7.783g 34%
Vitamin B3 6mg 1.062mg 31%
Vitamin K 34.1µg 28%
Protein 4.32g 18.22g 28%
Calories 182kcal 553kcal 19%
Vitamin B1 0.22mg 0.423mg 17%
Vitamin C 15mg 0.5mg 16%
Vitamin B5 0.16mg 0.864mg 14%
Fiber 3.3g 13%
Starch 23.49g 10%
Folate 54µg 25µg 7%
Vitamin B6 0.328mg 0.417mg 7%
Vitamin E 0.9mg 6%
Calcium 2mg 37mg 4%
Potassium 510mg 660mg 4%
Vitamin A 28µg 0µg 3%
Carbs 37.6g 30.19g 2%
Vitamin B2 0.09mg 0.058mg 2%
Net carbs 37.6g 26.89g N/A
Sugar 5.91g N/A
Sodium 7mg 12mg 0%
Tryptophan 0.071mg 0.287mg 0%
Threonine 0.268mg 0.688mg 0%
Isoleucine 0.209mg 0.789mg 0%
Leucine 0.316mg 1.472mg 0%
Lysine 0.206mg 0.928mg 0%
Methionine 0.055mg 0.362mg 0%
Phenylalanine 0.171mg 0.951mg 0%
Valine 0.283mg 1.094mg 0%
Histidine 0.102mg 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 2% 38% 55%
Protein: 4.32 g
Fats: 1.68 g
Carbs: 37.6 g
Water: 55.2 g
Other: 1.2 g
Cashew
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 +24.5%
Contains more WaterWater +961.5%
Contains more ProteinProtein +321.8%
Contains more FatsFats +2510.1%
Contains more OtherOther +111.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 40% 40%
Saturated fat: Sat. Fat 0.319 g
Monounsaturated fat: Mono. Fat 0.619 g
Polyunsaturated fat: Poly. Fat 0.618 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 -95.9%
Contains more Mono. FatMonounsaturated fat +3744.4%
Contains more Poly. FatPolyunsaturated fat +1169.4%

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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. Ginkgo nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170584/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.