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Mandarin orange vs. Cashew — In-Depth Nutrition Comparison

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A recap on differences between Mandarin orange and Cashew

  • Mandarin orange is higher in Vitamin C, yet Cashew is higher in Copper, Phosphorus, Iron, Manganese, Magnesium, Zinc, Selenium, and Vitamin B1.
  • Cashew covers your daily Copper needs 239% more than Mandarin orange.
  • Mandarin orange contains 53 times more Vitamin C than Cashew. While Mandarin orange contains 26.7mg of Vitamin C, Cashew contains only 0.5mg.
  • The amount of Saturated Fat in Mandarin orange is lower.

Food varieties used in this article are Tangerines, (mandarin oranges), raw and Nuts, cashew nuts, raw.

Infographic

Mandarin orange 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Cashew
8
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 -83.3%
Contains more MagnesiumMagnesium +2333.3%
Contains more PotassiumPotassium +297.6%
Contains more IronIron +4353.3%
Contains more CopperCopper +5126.2%
Contains more ZincZinc +8157.1%
Contains more PhosphorusPhosphorus +2865%
Contains more ManganeseManganese +4143.6%
Contains more SeleniumSelenium +19800%
~equal in Calcium ~37mg

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 89% 41% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Cashew
8
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 +5240%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B1Vitamin B1 +629.3%
Contains more Vitamin B2Vitamin B2 +61.1%
Contains more Vitamin B3Vitamin B3 +182.4%
Contains more Vitamin B5Vitamin B5 +300%
Contains more Vitamin B6Vitamin B6 +434.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +56.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 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 WaterWater +1537.9%
Contains more ProteinProtein +2149.4%
Contains more FatsFats +14045.2%
Contains more CarbsCarbs +126.3%
Contains more OtherOther +586.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 37% 40%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
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 -99.5%
Contains more Mono. FatMonounsaturated Fat +39561.7%
Contains more Poly. FatPolyunsaturated fat +11969.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
57% 20% 23%
Starch: 0 g
Sucrose: 6.05 g
Glucose: 2.13 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cashew
1
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +4160%
Contains more FructoseFructose +4700%
Contains more StarchStarch +∞%
~equal in Sucrose ~5.81g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mandarin orange Cashew Opinion
Calories 53kcal 553kcal Cashew
Protein 0.81g 18.22g Cashew
Fats 0.31g 43.85g Cashew
Vitamin C 26.7mg 0.5mg Mandarin orange
Net carbs 11.54g 26.89g Cashew
Carbs 13.34g 30.19g Cashew
Magnesium 12mg 292mg Cashew
Calcium 37mg 37mg
Potassium 166mg 660mg Cashew
Iron 0.15mg 6.68mg Cashew
Sugar 10.58g 5.91g Cashew
Fiber 1.8g 3.3g Cashew
Copper 0.042mg 2.195mg Cashew
Zinc 0.07mg 5.78mg Cashew
Starch 0g 23.49g Cashew
Phosphorus 20mg 593mg Cashew
Sodium 2mg 12mg Mandarin orange
Vitamin A 681IU 0IU Mandarin orange
Vitamin A 34µg 0µg Mandarin orange
Vitamin E 0.2mg 0.9mg Cashew
Manganese 0.039mg 1.655mg Cashew
Selenium 0.1µg 19.9µg Cashew
Vitamin B1 0.058mg 0.423mg Cashew
Vitamin B2 0.036mg 0.058mg Cashew
Vitamin B3 0.376mg 1.062mg Cashew
Vitamin B5 0.216mg 0.864mg Cashew
Vitamin B6 0.078mg 0.417mg Cashew
Vitamin K 0µg 34.1µg Cashew
Folate 16µg 25µg Cashew
Choline 10.2mg Mandarin orange
Saturated Fat 0.039g 7.783g Mandarin orange
Monounsaturated Fat 0.06g 23.797g Cashew
Polyunsaturated fat 0.065g 7.845g Cashew
Tryptophan 0.002mg 0.287mg Cashew
Threonine 0.016mg 0.688mg Cashew
Isoleucine 0.017mg 0.789mg Cashew
Leucine 0.028mg 1.472mg Cashew
Lysine 0.032mg 0.928mg Cashew
Methionine 0.002mg 0.362mg Cashew
Phenylalanine 0.018mg 0.951mg Cashew
Valine 0.021mg 1.094mg Cashew
Histidine 0.011mg 0.456mg Cashew
Fructose 2.4g 0.05g Mandarin orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mandarin orange Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
16%
Mandarin orange
32%
Cashew
Minerals Daily Need Coverage Score
7%
Mandarin orange
200%
Cashew

Comparison summary

Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Mandarin orange
Mandarin orange is lower in Saturated Fat (difference - 7.744g)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $2.1)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 4.67g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.