Nutmeg vs. Cashew — In-Depth Nutrition Comparison
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Important differences between nutmeg and cashew
- Nutmeg has more fiber and manganese; however, cashew has more copper, phosphorus, iron, selenium, zinc, vitamin K, and magnesium.
- Cashew's daily need coverage for copper is 130% more.
- Nutmeg has 6 times more fiber than cashew. Nutmeg has 20.8g of fiber, while cashew has 3.3g.
- Cashew is lower in saturated fat.
- Cashew has a higher glycemic index than nutmeg.
The food varieties used in the comparison are Spices, nutmeg, ground and Nuts, cashew nuts, raw.
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.
| Contains more CalciumCalcium | +397.3% |
| Contains more ManganeseManganese | +75.2% |
| Contains more MagnesiumMagnesium | +59.6% |
| Contains more PotassiumPotassium | +88.6% |
| Contains more IronIron | +119.7% |
| Contains more CopperCopper | +113.7% |
| Contains more ZincZinc | +168.8% |
| Contains more PhosphorusPhosphorus | +178.4% |
| Contains less SodiumSodium | -25% |
| Contains more SeleniumSelenium | +1143.8% |
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.
| Contains more Vitamin CVitamin C | +500% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +22.3% |
| Contains more FolateFolate | +204% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +22.3% |
| Contains more Vitamin B6Vitamin B6 | +160.6% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.027mg | 2.195mg | 130% |
| Saturated fat | 25.94g | 7.783g | 83% |
| Fiber | 20.8g | 3.3g | 70% |
| Phosphorus | 213mg | 593mg | 54% |
| Manganese | 2.9mg | 1.655mg | 54% |
| Monounsaturated fat | 3.22g | 23.797g | 51% |
| Polyunsaturated fat | 0.35g | 7.845g | 50% |
| Iron | 3.04mg | 6.68mg | 46% |
| Selenium | 1.6µg | 19.9µg | 33% |
| Zinc | 2.15mg | 5.78mg | 33% |
| Vitamin K | 0µg | 34.1µg | 28% |
| Magnesium | 183mg | 292mg | 26% |
| Protein | 5.84g | 18.22g | 25% |
| Vitamin B6 | 0.16mg | 0.417mg | 20% |
| Vitamin B5 | 0.864mg | 17% | |
| Calcium | 184mg | 37mg | 15% |
| Folate | 76µg | 25µg | 13% |
| Fats | 36.31g | 43.85g | 12% |
| Starch | 23.49g | 10% | |
| Potassium | 350mg | 660mg | 9% |
| Vitamin E | 0mg | 0.9mg | 6% |
| Carbs | 49.29g | 30.19g | 6% |
| Vitamin B1 | 0.346mg | 0.423mg | 6% |
| Vitamin C | 3mg | 0.5mg | 3% |
| Choline | 8.8mg | 2% | |
| Calories | 525kcal | 553kcal | 1% |
| Vitamin B3 | 1.299mg | 1.062mg | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Net carbs | 28.49g | 26.89g | N/A |
| Sugar | 2.99g | 5.91g | N/A |
| Sodium | 16mg | 12mg | 0% |
| Vitamin B2 | 0.057mg | 0.058mg | 0% |
| Tryptophan | 0.287mg | 0% | |
| Threonine | 0.688mg | 0% | |
| Isoleucine | 0.789mg | 0% | |
| Leucine | 1.472mg | 0% | |
| Lysine | 0.928mg | 0% | |
| Methionine | 0.362mg | 0% | |
| Phenylalanine | 0.951mg | 0% | |
| Valine | 1.094mg | 0% | |
| Histidine | 0.456mg | 0% | |
| Fructose | 0.05g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +63.3% |
| Contains more WaterWater | +19.8% |
| Contains more ProteinProtein | +212% |
| Contains more FatsFats | +20.8% |
~equal in
Other
~2.54g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -70% |
| Contains more Mono. FatMonounsaturated fat | +639% |
| Contains more Poly. FatPolyunsaturated fat | +2141.4% |
