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Ginkgo nuts vs. Cashew butter — In-Depth Nutrition Comparison

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A recap on differences between Ginkgo nuts and Cashew butter

  • Ginkgo nuts are higher in Vitamin B3, Vitamin C, and Vitamin B6, yet Cashew butter is higher in Copper, Iron, Magnesium, Phosphorus, and Zinc.
  • Cashew butter covers your daily Copper needs 165% more than Ginkgo nuts.
  • The amount of Saturated Fat in Ginkgo nuts are lower.

Food varieties used in this article are Nuts, ginkgo nuts, raw and Nuts, cashew butter, plain, with salt added.

Infographic

Ginkgo nuts vs Cashew butter 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 more Potassium +14.1%
Contains less Sodium -97.6%
Contains more Calcium +2950%
Contains more Iron +391%
Contains more Magnesium +663%
Contains more Phosphorus +212.9%
Contains more Zinc +1202.9%
Contains more Copper +541.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 38% 20% 54% 45% 1% 10% 92% 15% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 185% 148% 167% 40% 39% 121% 586% 0% 51%
Contains more Potassium +14.1%
Contains less Sodium -97.6%
Contains more Calcium +2950%
Contains more Iron +391%
Contains more Magnesium +663%
Contains more Phosphorus +212.9%
Contains more Zinc +1202.9%
Contains more Copper +541.6%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +39.2%
Contains more Vitamin B3 +441.5%
Contains more Vitamin B6 +61.6%
Contains more Vitamin B2 +76.7%
Equal in Folate - 55
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 34% 0% 0% 50% 56% 21% 113% 10% 76% 41% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 102% 0% 0% 40% 37% 21% 0% 47% 42% 0% 27% 76%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +39.2%
Contains more Vitamin B3 +441.5%
Contains more Vitamin B6 +61.6%
Contains more Vitamin B2 +76.7%
Equal in Folate - 55

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +24.1%
Contains more Water +2259%
Contains more Protein +180.6%
Contains more Fats +3056.5%
Contains more Other +84.2%
4% 2% 38% 55%
Protein: 4.32 g
Fats: 1.68 g
Carbs: 37.6 g
Water: 55.2 g
Other: 1.2 g
12% 53% 30% 2% 2%
Protein: 12.12 g
Fats: 53.03 g
Carbs: 30.3 g
Water: 2.34 g
Other: 2.21 g
Contains more Carbs +24.1%
Contains more Water +2259%
Contains more Protein +180.6%
Contains more Fats +3056.5%
Contains more Other +84.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -97%
Contains more Monounsaturated Fat +4214.9%
Contains more Polyunsaturated fat +2063.6%
21% 40% 40%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.619 g
Polyunsaturated fat: 0.618 g
21% 53% 26%
Saturated Fat: 10.606 g
Monounsaturated Fat: 26.709 g
Polyunsaturated fat: 13.371 g
Contains less Saturated Fat -97%
Contains more Monounsaturated Fat +4214.9%
Contains more Polyunsaturated fat +2063.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ginkgo nuts Cashew butter
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ginkgo nuts Cashew butter Opinion
Net carbs 37.6g 27.3g Ginkgo nuts
Protein 4.32g 12.12g Cashew butter
Fats 1.68g 53.03g Cashew butter
Carbs 37.6g 30.3g Ginkgo nuts
Calories 182kcal 609kcal Cashew butter
Sugar 9.09g Ginkgo nuts
Fiber 3g Cashew butter
Calcium 2mg 61mg Cashew butter
Iron 1mg 4.91mg Cashew butter
Magnesium 27mg 206mg Cashew butter
Phosphorus 124mg 388mg Cashew butter
Potassium 510mg 447mg Ginkgo nuts
Sodium 7mg 295mg Ginkgo nuts
Zinc 0.34mg 4.43mg Cashew butter
Copper 0.274mg 1.758mg Cashew butter
Manganese 0.113mg Ginkgo nuts
Selenium 9.3µg Cashew butter
Vitamin A 558IU 0IU Ginkgo nuts
Vitamin A RAE 28µg 0µg Ginkgo nuts
Vitamin E 5.08mg Cashew butter
Vitamin C 15mg 0mg Ginkgo nuts
Vitamin B1 0.22mg 0.158mg Ginkgo nuts
Vitamin B2 0.09mg 0.159mg Cashew butter
Vitamin B3 6mg 1.108mg Ginkgo nuts
Vitamin B5 0.16mg Ginkgo nuts
Vitamin B6 0.328mg 0.203mg Ginkgo nuts
Folate 54µg 55µg Cashew butter
Choline 48.3mg Cashew butter
Vitamin K 30.3µg Cashew butter
Tryptophan 0.071mg 0.162mg Cashew butter
Threonine 0.268mg 0.388mg Cashew butter
Isoleucine 0.209mg 0.445mg Cashew butter
Leucine 0.316mg 0.831mg Cashew butter
Lysine 0.206mg 0.523mg Cashew butter
Methionine 0.055mg 0.204mg Cashew butter
Phenylalanine 0.171mg 0.537mg Cashew butter
Valine 0.283mg 0.617mg Cashew butter
Histidine 0.102mg 0.257mg Cashew butter
Saturated Fat 0.319g 10.606g Ginkgo nuts
Monounsaturated Fat 0.619g 26.709g Cashew butter
Polyunsaturated fat 0.618g 13.371g Cashew butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginkgo nuts Cashew butter
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
31%
Ginkgo nuts
30%
Cashew butter
Minerals Daily Need Coverage Score
27%
Ginkgo nuts
135%
Cashew butter

Comparison summary

Which food is lower in Sugar?
Ginkgo nuts
Ginkgo nuts is lower in Sugar (difference - 9.09g)
Which food contains less Sodium?
Ginkgo nuts
Ginkgo nuts contains less Sodium (difference - 288mg)
Which food is lower in Saturated Fat?
Ginkgo nuts
Ginkgo nuts is lower in Saturated Fat (difference - 10.287g)
Which food is richer in minerals?
Cashew butter
Cashew butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Ginkgo nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170584/nutrients
  2. Cashew butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168597/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.