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  6. Nuts, acorn flour, full fat vs. Cashew

Nuts, acorn flour, full fat vs. Cashew — In-Depth Nutrition Comparison

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What are the differences between nuts, acorn flour, full fat and cashew?

  • Nuts, acorn flour, full fat is higher in folate, vitamin B6, and vitamin B3, yet cashew is higher in copper, phosphorus, iron, zinc, magnesium, and vitamin B1.
  • Cashew's daily need coverage for copper is 176% more.
  • Nuts, acorn flour, full fat has 5 times more folate than cashew. While nuts, acorn flour, full fat has 114µg of folate, cashew has only 25µg.
  • The amount of saturated fat in nuts, acorn flour, full fat is lower.

We used Nuts, acorn flour, full fat and Nuts, cashew nuts, raw types in this article.

Infographic

Nuts, acorn flour, full fat 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 79% 13% 63% 45% 204% 17% 44% 0% 227% 0%
Cashew
Cashew
6
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 +16.2%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +165.5%
Contains more IronIron +452.1%
Contains more CopperCopper +259.2%
Contains more ZincZinc +803.1%
Contains more PhosphorusPhosphorus +475.7%
~equal in Potassium ~660mg
~equal in Manganese ~1.655mg

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% 1% 0% 0% 37% 36% 45% 56% 159% 0% 0% 86% 0%
Cashew
Cashew
4
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 B2Vitamin B2 +165.5%
Contains more Vitamin B3Vitamin B3 +124.3%
Contains more Vitamin B6Vitamin B6 +65%
Contains more FolateFolate +356%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +189.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.864mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Nuts, acorn flour, full fat Cashew DV% diff.
Copper 0.611mg 2.195mg 176%
Phosphorus 103mg 593mg 70%
Iron 1.21mg 6.68mg 68%
Zinc 0.64mg 5.78mg 47%
Magnesium 110mg 292mg 43%
Selenium 19.9µg 36%
Vitamin K 34.1µg 28%
Vitamin B1 0.146mg 0.423mg 23%
Folate 114µg 25µg 22%
Fats 30.17g 43.85g 21%
Vitamin B6 0.688mg 0.417mg 21%
Protein 7.49g 18.22g 21%
Saturated fat 3.923g 7.783g 18%
Polyunsaturated fat 5.813g 7.845g 14%
Fiber 3.3g 13%
Monounsaturated fat 19.11g 23.797g 12%
Starch 23.49g 10%
Carbs 54.65g 30.19g 8%
Vitamin B3 2.382mg 1.062mg 8%
Vitamin B2 0.154mg 0.058mg 7%
Vitamin E 0.9mg 6%
Manganese 1.743mg 1.655mg 4%
Calories 501kcal 553kcal 3%
Potassium 712mg 660mg 2%
Vitamin B5 0.931mg 0.864mg 1%
Sodium 0mg 12mg 1%
Calcium 43mg 37mg 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 54.65g 26.89g N/A
Sugar 5.91g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.09mg 0.287mg 0%
Threonine 0.288mg 0.688mg 0%
Isoleucine 0.348mg 0.789mg 0%
Leucine 0.596mg 1.472mg 0%
Lysine 0.468mg 0.928mg 0%
Methionine 0.126mg 0.362mg 0%
Phenylalanine 0.328mg 0.951mg 0%
Valine 0.421mg 1.094mg 0%
Histidine 0.208mg 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 30% 55% 6% 2%
Protein: 7.49 g
Fats: 30.17 g
Carbs: 54.65 g
Water: 6 g
Other: 1.69 g
Cashew
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 +81%
Contains more WaterWater +15.4%
Contains more ProteinProtein +143.3%
Contains more FatsFats +45.3%
Contains more OtherOther +50.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 66% 20%
Saturated fat: Sat. Fat 3.923 g
Monounsaturated fat: Mono. Fat 19.11 g
Polyunsaturated fat: Poly. Fat 5.813 g
Cashew
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 -49.6%
Contains more Mono. FatMonounsaturated fat +24.5%
Contains more Poly. FatPolyunsaturated fat +35%

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. Nuts, acorn flour, full fat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170566/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.