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Hickory nut vs. Cashew — In-Depth Nutrition Comparison

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What are the differences between hickory nut and cashew?

  • Hickory nut are higher in manganese, vitamin B1, and vitamin B5, yet cashew is higher in copper, iron, phosphorus, magnesium, selenium, vitamin B6, and zinc.
  • Cashew's daily need coverage for copper is 162% more.
  • Hickory nut have 3 times more manganese than cashew. While hickory nut have 4.61mg of manganese, cashew has only 1.655mg.

We used Nuts, hickorynuts, dried and Nuts, cashew nuts, raw types in this article.

Infographic

Hickory nut 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 124% 18% 38% 80% 246% 118% 144% 0.13% 601% 44%
Cashew
7
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 CalciumCalcium +64.9%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +178.5%
Contains more MagnesiumMagnesium +68.8%
Contains more PotassiumPotassium +51.4%
Contains more IronIron +215.1%
Contains more CopperCopper +197.4%
Contains more ZincZinc +34.1%
Contains more PhosphorusPhosphorus +76.5%
Contains more SeleniumSelenium +145.7%

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 6.7% 2.3% 0% 0% 217% 30% 17% 105% 44% 0% 0% 30% 0%
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 CVitamin C +300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +105%
Contains more Vitamin B2Vitamin B2 +125.9%
Contains more Vitamin B5Vitamin B5 +102.1%
Contains more FolateFolate +60%
Contains more Vitamin B3Vitamin B3 +17.1%
Contains more Vitamin B6Vitamin B6 +117.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Hickory nut Cashew DV% diff.
Copper 0.738mg 2.195mg 162%
Manganese 4.61mg 1.655mg 128%
Polyunsaturated fat 21.886g 7.845g 94%
Iron 2.12mg 6.68mg 57%
Vitamin B1 0.867mg 0.423mg 37%
Phosphorus 336mg 593mg 37%
Fats 64.37g 43.85g 32%
Vitamin K 34.1µg 28%
Magnesium 173mg 292mg 28%
Monounsaturated fat 32.611g 23.797g 22%
Selenium 8.1µg 19.9µg 21%
Vitamin B5 1.746mg 0.864mg 18%
Vitamin B6 0.192mg 0.417mg 17%
Zinc 4.31mg 5.78mg 13%
Fiber 6.4g 3.3g 12%
Protein 12.72g 18.22g 11%
Starch 23.49g 10%
Potassium 436mg 660mg 7%
Vitamin B2 0.131mg 0.058mg 6%
Vitamin E 0.9mg 6%
Calories 657kcal 553kcal 5%
Folate 40µg 25µg 4%
Carbs 18.25g 30.19g 4%
Saturated fat 7.038g 7.783g 3%
Calcium 61mg 37mg 2%
Vitamin C 2mg 0.5mg 2%
Vitamin A 7µg 0µg 1%
Vitamin B3 0.907mg 1.062mg 1%
Net carbs 11.85g 26.89g N/A
Sugar 5.91g N/A
Sodium 1mg 12mg 0%
Tryptophan 0.139mg 0.287mg 0%
Threonine 0.422mg 0.688mg 0%
Isoleucine 0.576mg 0.789mg 0%
Leucine 1.027mg 1.472mg 0%
Lysine 0.497mg 0.928mg 0%
Methionine 0.3mg 0.362mg 0%
Phenylalanine 0.713mg 0.951mg 0%
Valine 0.73mg 1.094mg 0%
Histidine 0.389mg 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 64% 18% 3% 2%
Protein: 12.72 g
Fats: 64.37 g
Carbs: 18.25 g
Water: 2.65 g
Other: 2.01 g
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 FatsFats +46.8%
Contains more ProteinProtein +43.2%
Contains more CarbsCarbs +65.4%
Contains more WaterWater +96.2%
Contains more OtherOther +26.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 53% 36%
Saturated fat: Sat. Fat 7.038 g
Monounsaturated fat: Mono. Fat 32.611 g
Polyunsaturated fat: Poly. Fat 21.886 g
Cashew
0
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 -9.6%
Contains more Mono. FatMonounsaturated fat +37%
Contains more Poly. FatPolyunsaturated fat +179%

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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. Hickory nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170177/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.