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.
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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 | +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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.49 g
Fats:
30.17 g
Carbs:
54.65 g
Water:
6 g
Other:
1.69 g
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
Saturated fat:
Sat. Fat
3.923 g
Monounsaturated fat:
Mono. Fat
19.11 g
Polyunsaturated fat:
Poly. Fat
5.813 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
32%
Minerals Daily Need Coverage Score
69%
200%
Comparison summary
Which food is lower in Sugar?
Nuts, acorn flour, full fat is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Nuts, acorn flour, full fat contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Nuts, acorn flour, full fat is lower in Saturated fat (difference - 3.86g)
Which food is lower in glycemic index?
Nuts, acorn flour, full fat is lower in glycemic index (difference - 25)
Which food is cheaper?
Nuts, acorn flour, full fat is cheaper (difference - $2.5)
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.