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  6. Heart of palm vs. Cashew

Heart of palm vs. Cashew — In-Depth Nutrition Comparison

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How are heart of palm and cashew different?

  • Heart of palm is higher in potassium and vitamin B6; however, cashew is richer in copper, magnesium, phosphorus, iron, selenium, vitamin B1, and vitamin K.
  • Daily need coverage for copper for cashew is 172% higher.
  • Heart of palm contains 3 times more potassium than cashew. While heart of palm contains 1806mg of potassium, cashew contains only 660mg.
  • Heart of palm has less saturated fat.

Hearts of palm, raw and Nuts, cashew nuts, raw are the varieties used in this article.

Infographic

Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
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 PotassiumPotassium +173.6%
Contains more MagnesiumMagnesium +2820%
Contains more CalciumCalcium +105.6%
Contains more IronIron +295.3%
Contains more CopperCopper +240.8%
Contains more ZincZinc +55%
Contains more PhosphorusPhosphorus +323.6%
Contains less SodiumSodium -14.3%
Contains more SeleniumSelenium +2742.9%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 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 +1500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +210.3%
Contains more Vitamin B6Vitamin B6 +94.2%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin B1Vitamin B1 +746%
Contains more Vitamin B3Vitamin B3 +18%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~25µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Heart of palm Cashew DV% diff.
Copper 0.644mg 2.195mg 172%
Manganese 1.655mg 72%
Magnesium 10mg 292mg 67%
Fats 0.2g 43.85g 67%
Phosphorus 140mg 593mg 65%
Iron 1.69mg 6.68mg 62%
Monounsaturated fat 0.005g 23.797g 59%
Polyunsaturated fat 0.089g 7.845g 52%
Selenium 0.7µg 19.9µg 35%
Saturated fat 0.046g 7.783g 35%
Potassium 1806mg 660mg 34%
Vitamin B1 0.05mg 0.423mg 31%
Protein 2.7g 18.22g 31%
Vitamin B6 0.81mg 0.417mg 30%
Vitamin K 0µg 34.1µg 28%
Calories 115kcal 553kcal 22%
Zinc 3.73mg 5.78mg 19%
Vitamin B5 0.864mg 17%
Starch 23.49g 10%
Vitamin B2 0.18mg 0.058mg 9%
Vitamin C 8mg 0.5mg 8%
Fiber 1.5g 3.3g 7%
Vitamin E 0.5mg 0.9mg 3%
Carbs 25.61g 30.19g 2%
Calcium 18mg 37mg 2%
Vitamin B3 0.9mg 1.062mg 1%
Net carbs 24.11g 26.89g N/A
Sugar 17.16g 5.91g N/A
Sodium 14mg 12mg 0%
Vitamin A 3µg 0µg 0%
Folate 24µg 25µg 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Cashew
Cashew
4
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 +1236.5%
Contains more ProteinProtein +574.8%
Contains more FatsFats +21825%
Contains more CarbsCarbs +17.9%
Contains more OtherOther +27.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 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 -99.4%
Contains more Mono. FatMonounsaturated fat +475840%
Contains more Poly. FatPolyunsaturated fat +8714.6%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.