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Brazil nut vs Cashew - In-Depth Nutrition Comparison

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A recap on differences between Brazil nut and Cashew

  • Brazil nut is higher in Selenium, Vitamin E , Magnesium, and Phosphorus, yet Cashew is higher in Iron, Copper, Vitamin K, Vitamin B6, and Manganese.
  • Brazil nut covers your daily Selenium needs 3449% more than Cashew.
  • Brazil nut contains 6 times more Vitamin E than Cashew. While Brazil nut contains 5.65mg of Vitamin E , Cashew contains only 0.9mg.
  • The amount of Saturated Fat in Cashew is lower.

Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Nuts, cashew nuts, raw.

Infographic

Brazil nut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Cashew
Contains more Calcium +332.4%
Contains more Magnesium +28.8%
Contains more Phosphorus +22.3%
Contains less Sodium -75%
Contains more Iron +174.9%
Contains more Copper +25.9%
Contains more Zinc +42.4%
Equal in Potassium - 660
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 48% 59% 269% 581% 111% 311% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 251% 12% 59% 209% 732% 158% 255% 2%
Contains more Calcium +332.4%
Contains more Magnesium +28.8%
Contains more Phosphorus +22.3%
Contains less Sodium -75%
Contains more Iron +174.9%
Contains more Copper +25.9%
Contains more Zinc +42.4%
Equal in Potassium - 660

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Cashew
Contains more Vitamin C +40%
Contains more Vitamin E +527.8%
Contains more Vitamin B1 +45.9%
Contains more Vitamin B2 +65.7%
Contains more Vitamin B3 +260%
Contains more Vitamin B5 +369.6%
Contains more Vitamin B6 +312.9%
Contains more Vitamin K +∞%
Contains more Folate +13.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 0% 114% 0% 155% 9% 6% 12% 24% 0% 0% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 19% 0% 106% 14% 20% 52% 97% 0% 86% 19%
Contains more Vitamin C +40%
Contains more Vitamin E +527.8%
Contains more Vitamin B1 +45.9%
Contains more Vitamin B2 +65.7%
Contains more Vitamin B3 +260%
Contains more Vitamin B5 +369.6%
Contains more Vitamin B6 +312.9%
Contains more Vitamin K +∞%
Contains more Folate +13.6%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
28
Brazil nut
34
Cashew
Mineral Summary Score
184
Brazil nut
209
Cashew

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
86%
Brazil nut
109%
Cashew
Carbohydrates
12%
Brazil nut
30%
Cashew
Fats
310%
Brazil nut
202%
Cashew

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brazil nut Cashew
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Cashew
Cashew is lower in Saturated Fat (difference - 8.351g)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.9)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 3.58g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Brazil nut Cashew Opinion
Calories 659 553 Brazil nut
Protein 14.32 18.22 Cashew
Fats 67.1 43.85 Brazil nut
Vitamin C 0.7 0.5 Brazil nut
Carbs 11.74 30.19 Cashew
Cholesterol 0 0
Vitamin D 0 0
Iron 2.43 6.68 Cashew
Calcium 160 37 Brazil nut
Potassium 659 660 Cashew
Magnesium 376 292 Brazil nut
Sugar 2.33 5.91 Brazil nut
Fiber 7.5 3.3 Brazil nut
Copper 1.743 2.195 Cashew
Zinc 4.06 5.78 Cashew
Starch 0.25 23.49 Cashew
Phosphorus 725 593 Brazil nut
Sodium 3 12 Brazil nut
Vitamin A 0 0
Vitamin E 5.65 0.9 Brazil nut
Vitamin D 0 0
Vitamin B1 0.617 0.423 Brazil nut
Vitamin B2 0.035 0.058 Cashew
Vitamin B3 0.295 1.062 Cashew
Vitamin B5 0.184 0.864 Cashew
Vitamin B6 0.101 0.417 Cashew
Vitamin B12 0 0
Vitamin K 0 34.1 Cashew
Folate 22 25 Cashew
Trans Fat
Saturated Fat 16.134 7.783 Cashew
Monounsaturated Fat 23.879 23.797 Brazil nut
Polyunsaturated fat 24.399 7.845 Brazil nut
Tryptophan 0.135 0.287 Cashew
Threonine 0.365 0.688 Cashew
Isoleucine 0.518 0.789 Cashew
Leucine 1.19 1.472 Cashew
Lysine 0.49 0.928 Cashew
Methionine 1.124 0.362 Brazil nut
Phenylalanine 0.639 0.951 Cashew
Valine 0.76 1.094 Cashew
Histidine 0.409 0.456 Cashew
Fructose 0 0.05 Cashew

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.