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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
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 Calcium +64.9%
Contains less Sodium -91.7%
Contains more Manganese +178.5%
Contains more Iron +215.1%
Contains more Magnesium +68.8%
Contains more Phosphorus +76.5%
Contains more Potassium +51.4%
Contains more Zinc +34.1%
Contains more Copper +197.4%
Contains more Selenium +145.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 80% 124% 144% 39% 1% 118% 246% 602% 45%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains more Calcium +64.9%
Contains less Sodium -91.7%
Contains more Manganese +178.5%
Contains more Iron +215.1%
Contains more Magnesium +68.8%
Contains more Phosphorus +76.5%
Contains more Potassium +51.4%
Contains more Zinc +34.1%
Contains more Copper +197.4%
Contains more Selenium +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.
:
4
Cashew
Contains more Vitamin A +∞%
Contains more Vitamin C +300%
Contains more Vitamin B1 +105%
Contains more Vitamin B2 +125.9%
Contains more Vitamin B5 +102.1%
Contains more Folate +60%
Contains more Vitamin B3 +17.1%
Contains more Vitamin B6 +117.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 0% 0% 7% 217% 31% 18% 105% 45% 30% 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% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 0% 86%
Contains more Vitamin A +∞%
Contains more Vitamin C +300%
Contains more Vitamin B1 +105%
Contains more Vitamin B2 +125.9%
Contains more Vitamin B5 +102.1%
Contains more Folate +60%
Contains more Vitamin B3 +17.1%
Contains more Vitamin B6 +117.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +46.8%
Contains more Protein +43.2%
Contains more Carbs +65.4%
Contains more Water +96.2%
Contains more Other +26.4%
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
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 Fats +46.8%
Contains more Protein +43.2%
Contains more Carbs +65.4%
Contains more Water +96.2%
Contains more Other +26.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +37%
Contains more Polyunsaturated fat +179%
11% 53% 36%
Saturated Fat: 7.038 g
Monounsaturated Fat: 32.611 g
Polyunsaturated fat: 21.886 g
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Contains more Monounsaturated Fat +37%
Contains more Polyunsaturated fat +179%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hickory nut Cashew Opinion
Net carbs 11.85g 26.89g Cashew
Protein 12.72g 18.22g Cashew
Fats 64.37g 43.85g Hickory nut
Carbs 18.25g 30.19g Cashew
Calories 657kcal 553kcal Hickory nut
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g Hickory nut
Fiber 6.4g 3.3g Hickory nut
Calcium 61mg 37mg Hickory nut
Iron 2.12mg 6.68mg Cashew
Magnesium 173mg 292mg Cashew
Phosphorus 336mg 593mg Cashew
Potassium 436mg 660mg Cashew
Sodium 1mg 12mg Hickory nut
Zinc 4.31mg 5.78mg Cashew
Copper 0.738mg 2.195mg Cashew
Manganese 4.61mg 1.655mg Hickory nut
Selenium 8.1µg 19.9µg Cashew
Vitamin A 131IU 0IU Hickory nut
Vitamin A RAE 7µg 0µg Hickory nut
Vitamin E 0.9mg Cashew
Vitamin C 2mg 0.5mg Hickory nut
Vitamin B1 0.867mg 0.423mg Hickory nut
Vitamin B2 0.131mg 0.058mg Hickory nut
Vitamin B3 0.907mg 1.062mg Cashew
Vitamin B5 1.746mg 0.864mg Hickory nut
Vitamin B6 0.192mg 0.417mg Cashew
Folate 40µg 25µg Hickory nut
Vitamin K 34.1µg Cashew
Tryptophan 0.139mg 0.287mg Cashew
Threonine 0.422mg 0.688mg Cashew
Isoleucine 0.576mg 0.789mg Cashew
Leucine 1.027mg 1.472mg Cashew
Lysine 0.497mg 0.928mg Cashew
Methionine 0.3mg 0.362mg Cashew
Phenylalanine 0.713mg 0.951mg Cashew
Valine 0.73mg 1.094mg Cashew
Histidine 0.389mg 0.456mg Cashew
Saturated Fat 7.038g 7.783g Hickory nut
Monounsaturated Fat 32.611g 23.797g Hickory nut
Polyunsaturated fat 21.886g 7.845g Hickory nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hickory nut Cashew
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Hickory nut
32%
Cashew
Minerals Daily Need Coverage Score
141%
Hickory nut
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Hickory nut
Hickory nut is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Hickory nut
Hickory nut contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Hickory nut
Hickory nut is lower in Saturated Fat (difference - 0.745g)
Which food is lower in glycemic index?
Hickory nut
Hickory nut is lower in glycemic index (difference - 25)
Which food is cheaper?
Hickory nut
Hickory nut is cheaper (difference - $2.5)
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. 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.