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Marshmallow vs. Cashew — In-Depth Nutrition Comparison

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Summary of differences between marshmallow and cashew

  • Marshmallow has less copper, phosphorus, iron, manganese, magnesium, zinc, vitamin B1, selenium, and vitamin B6 than cashew.
  • Cashew covers your daily need for copper, 233% more than marshmallow.
  • Marshmallow has less saturated fat.
  • The glycemic index of marshmallow is higher.

These are the specific foods used in this comparison Candies, marshmallows and Nuts, cashew nuts, raw.

Infographic

Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Cashew
10
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 MagnesiumMagnesium +14500%
Contains more CalciumCalcium +1133.3%
Contains more PotassiumPotassium +13100%
Contains more IronIron +2804.3%
Contains more CopperCopper +2162.9%
Contains more ZincZinc +14350%
Contains more PhosphorusPhosphorus +7312.5%
Contains less SodiumSodium -85%
Contains more ManganeseManganese +20587.5%
Contains more SeleniumSelenium +1070.6%

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.
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 0% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Cashew
9
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 CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +42200%
Contains more Vitamin B2Vitamin B2 +5700%
Contains more Vitamin B3Vitamin B3 +1261.5%
Contains more Vitamin B5Vitamin B5 +17180%
Contains more Vitamin B6Vitamin B6 +13800%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2400%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Cashew
3
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 CarbsCarbs +169.3%
Contains more WaterWater +215.4%
Contains more ProteinProtein +912.2%
Contains more FatsFats +21825%
Contains more OtherOther +746.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 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 -99.3%
Contains more Mono. FatMonounsaturated fat +29646.3%
Contains more Poly. FatPolyunsaturated fat +16591.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marshmallow Cashew DV% diff.
Copper 0.097mg 2.195mg 233%
Phosphorus 8mg 593mg 84%
Iron 0.23mg 6.68mg 81%
Manganese 0.008mg 1.655mg 72%
Magnesium 2mg 292mg 69%
Fats 0.2g 43.85g 67%
Monounsaturated fat 0.08g 23.797g 59%
Polyunsaturated fat 0.047g 7.845g 52%
Zinc 0.04mg 5.78mg 52%
Saturated fat 0.056g 7.783g 35%
Vitamin B1 0.001mg 0.423mg 35%
Selenium 1.7µg 19.9µg 33%
Protein 1.8g 18.22g 33%
Vitamin B6 0.003mg 0.417mg 32%
Vitamin K 0µg 34.1µg 28%
Potassium 5mg 660mg 19%
Carbs 81.3g 30.19g 17%
Vitamin B5 0.005mg 0.864mg 17%
Fiber 0.1g 3.3g 13%
Calories 318kcal 553kcal 12%
Starch 23.49g 10%
Vitamin E 0mg 0.9mg 6%
Vitamin B3 0.078mg 1.062mg 6%
Folate 1µg 25µg 6%
Vitamin B2 0.001mg 0.058mg 4%
Calcium 3mg 37mg 3%
Sodium 80mg 12mg 3%
Vitamin C 0mg 0.5mg 1%
Net carbs 81.2g 26.89g N/A
Sugar 57.56g 5.91g N/A
Choline 0.1mg 0%
Tryptophan 0mg 0.287mg 0%
Threonine 0.035mg 0.688mg 0%
Isoleucine 0.028mg 0.789mg 0%
Leucine 0.066mg 1.472mg 0%
Lysine 0.077mg 0.928mg 0%
Methionine 0.015mg 0.362mg 0%
Phenylalanine 0.042mg 0.951mg 0%
Valine 0.05mg 1.094mg 0%
Histidine 0.017mg 0.456mg 0%
Fructose 0.05g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marshmallow 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
0%
Marshmallow
32%
Cashew
Minerals Daily Need Coverage Score
7%
Marshmallow
200%
Cashew

Comparison summary

Which food is lower in Saturated fat?
Marshmallow
Marshmallow is lower in Saturated fat (difference - 7.727g)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 51.65g)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 68mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 37)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($2.5)

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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.