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Mixed nuts vs. Cashew — In-Depth Nutrition Comparison

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The main differences between Mixed nuts and Cashew

  • Mixed nuts are richer in Vitamin E, Vitamin B3, Selenium, and Manganese, yet Cashew is richer in Copper, Iron, Vitamin K, Zinc, Phosphorus, and Vitamin B1.
  • Daily need coverage for Copper from Cashew is 143% higher.
  • Mixed nuts contain 9 times more Vitamin E than Cashew. Mixed nuts contain 7.82mg of Vitamin E, while Cashew contains 0.9mg.

Food types used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Nuts, cashew nuts, raw.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Cashew
5
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 +216.2%
Contains less SodiumSodium -58.3%
Contains more ManganeseManganese +23.3%
Contains more SeleniumSelenium +70.4%
Contains more MagnesiumMagnesium +27.5%
Contains more IronIron +155.9%
Contains more CopperCopper +142%
Contains more ZincZinc +72%
Contains more PhosphorusPhosphorus +30%
~equal in Potassium ~660mg

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 1.7% 0.18% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Cashew
3
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +768.9%
Contains more Vitamin B2Vitamin B2 +237.9%
Contains more Vitamin B3Vitamin B3 +625.9%
Contains more Vitamin B5Vitamin B5 +31.9%
Contains more FolateFolate +232%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +123.8%
Contains more Vitamin B6Vitamin B6 +18.5%
Contains more Vitamin KVitamin K +498.2%
~equal in Vitamin C ~0.5mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Cashew
2
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 +23%
Contains more OtherOther +13.4%
Contains more CarbsCarbs +43.4%
Contains more WaterWater +150%
~equal in Protein ~18.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated Fat: Sat. Fat 8.711 g
Monounsaturated Fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Cashew
1
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 more Mono. FatMonounsaturated Fat +19.7%
Contains more Poly. FatPolyunsaturated fat +86.3%
Contains less Sat. FatSaturated Fat -10.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cashew
4
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 StarchStarch +459.3%
Contains more SucroseSucrose +40%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~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.
Mixed nuts Cashew
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mixed nuts Cashew Opinion
Calories 607kcal 553kcal Mixed nuts
Protein 20.04g 18.22g Mixed nuts
Fats 53.95g 43.85g Mixed nuts
Vitamin C 0.5mg 0.5mg
Net carbs 14.05g 26.89g Cashew
Carbs 21.05g 30.19g Cashew
Magnesium 229mg 292mg Cashew
Calcium 117mg 37mg Mixed nuts
Potassium 632mg 660mg Cashew
Iron 2.61mg 6.68mg Cashew
Sugar 4.15g 5.91g Mixed nuts
Fiber 7g 3.3g Mixed nuts
Copper 0.907mg 2.195mg Cashew
Zinc 3.36mg 5.78mg Cashew
Starch 4.2g 23.49g Cashew
Phosphorus 456mg 593mg Cashew
Sodium 5mg 12mg Mixed nuts
Vitamin A 3IU 0IU Mixed nuts
Vitamin E 7.82mg 0.9mg Mixed nuts
Manganese 2.04mg 1.655mg Mixed nuts
Selenium 33.9µg 19.9µg Mixed nuts
Vitamin B1 0.189mg 0.423mg Cashew
Vitamin B2 0.196mg 0.058mg Mixed nuts
Vitamin B3 7.709mg 1.062mg Mixed nuts
Vitamin B5 1.14mg 0.864mg Mixed nuts
Vitamin B6 0.352mg 0.417mg Cashew
Vitamin K 5.7µg 34.1µg Cashew
Folate 83µg 25µg Mixed nuts
Trans Fat 0.055g Cashew
Choline 52mg Mixed nuts
Saturated Fat 8.711g 7.783g Cashew
Monounsaturated Fat 28.488g 23.797g Mixed nuts
Polyunsaturated fat 14.612g 7.845g Mixed nuts
Tryptophan 0.22mg 0.287mg Cashew
Threonine 0.703mg 0.688mg Mixed nuts
Isoleucine 0.826mg 0.789mg Mixed nuts
Leucine 1.656mg 1.472mg Mixed nuts
Lysine 0.782mg 0.928mg Cashew
Methionine 0.283mg 0.362mg Cashew
Phenylalanine 1.182mg 0.951mg Mixed nuts
Valine 1.001mg 1.094mg Cashew
Histidine 0.572mg 0.456mg Mixed nuts
Fructose 0g 0.05g Cashew
Omega-3 - EPA 0.005g 0g Mixed nuts
Omega-3 - ALA 0.082g Mixed nuts
Omega-6 - Eicosadienoic acid 0.013g 0g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts 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
50%
Mixed nuts
32%
Cashew
Minerals Daily Need Coverage Score
139%
Mixed nuts
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 1.76g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Saturated Fat?
Cashew
Cashew is lower in Saturated Fat (difference - 0.928g)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.5)
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)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.