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  6. Nuts, butternuts, dried vs. Cashew

Nuts, butternuts, dried vs. Cashew — In-Depth Nutrition Comparison

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Differences between nuts, butternuts, dried and cashew

  • Nuts, butternuts, dried has more manganese, vitamin B6, and folate, while cashew has more copper, iron, zinc, phosphorus, magnesium, and potassium.
  • Nuts, butternuts, dried's daily need coverage for manganese is 213% higher.
  • Cashew contains 3 times less folate than nuts, butternuts, dried. Nuts, butternuts, dried contains 66µg of folate, while cashew contains 25µg.
  • The amount of saturated fat in nuts, butternuts, dried is lower.

The food types used in this comparison are Nuts, butternuts, dried and Nuts, cashew nuts, raw.

Infographic

Nuts, butternuts, dried vs Cashew infographic
Infographic link

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 169% 16% 37% 151% 150% 85% 191% 0.13% 856% 94%
Cashew
Cashew
7
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 +43.2%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +296.4%
Contains more MagnesiumMagnesium +23.2%
Contains more PotassiumPotassium +56.8%
Contains more IronIron +66.2%
Contains more CopperCopper +387.8%
Contains more ZincZinc +84.7%
Contains more PhosphorusPhosphorus +33%
Contains more SeleniumSelenium +15.7%

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.
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 11% 2% 0% 0% 96% 34% 20% 38% 129% 0% 0% 50%
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19%
Contains more Vitamin CVitamin C +540%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +155.2%
Contains more Vitamin B6Vitamin B6 +34.3%
Contains more FolateFolate +164%
Contains more Vitamin B1Vitamin B1 +10.4%
Contains more Vitamin B5Vitamin B5 +36.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.062mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nuts, butternuts, dried Cashew DV% diff.
Polyunsaturated fat 42.741g 7.845g 233%
Manganese 6.56mg 1.655mg 213%
Copper 0.45mg 2.195mg 194%
Iron 4.02mg 6.68mg 33%
Monounsaturated fat 10.425g 23.797g 33%
Saturated fat 1.306g 7.783g 29%
Vitamin K 34.1µg 28%
Zinc 3.13mg 5.78mg 24%
Phosphorus 446mg 593mg 21%
Fats 56.98g 43.85g 20%
Protein 24.9g 18.22g 13%
Magnesium 237mg 292mg 13%
Vitamin B6 0.56mg 0.417mg 11%
Starch 23.49g 10%
Folate 66µg 25µg 10%
Potassium 421mg 660mg 7%
Vitamin B2 0.148mg 0.058mg 7%
Carbs 12.05g 30.19g 6%
Fiber 4.7g 3.3g 6%
Vitamin E 0.9mg 6%
Selenium 17.2µg 19.9µg 5%
Vitamin B5 0.633mg 0.864mg 5%
Calories 612kcal 553kcal 3%
Vitamin C 3.2mg 0.5mg 3%
Vitamin B1 0.383mg 0.423mg 3%
Calcium 53mg 37mg 2%
Vitamin A 6µg 0µg 1%
Net carbs 7.35g 26.89g N/A
Sugar 5.91g N/A
Sodium 1mg 12mg 0%
Vitamin B3 1.045mg 1.062mg 0%
Tryptophan 0.366mg 0.287mg 0%
Threonine 0.94mg 0.688mg 0%
Isoleucine 1.179mg 0.789mg 0%
Leucine 2.199mg 1.472mg 0%
Lysine 0.77mg 0.928mg 0%
Methionine 0.611mg 0.362mg 0%
Phenylalanine 1.442mg 0.951mg 0%
Valine 1.541mg 1.094mg 0%
Histidine 0.808mg 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 57% 12% 3% 3%
Protein: 24.9 g
Fats: 56.98 g
Carbs: 12.05 g
Water: 3.34 g
Other: 2.73 g
Cashew
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 ProteinProtein +36.7%
Contains more FatsFats +29.9%
Contains more CarbsCarbs +150.5%
Contains more WaterWater +55.7%
~equal in Other ~2.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
2% 19% 78%
Saturated fat: Sat. Fat 1.306 g
Monounsaturated fat: Mono. Fat 10.425 g
Polyunsaturated fat: Poly. Fat 42.741 g
Cashew
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 less Sat. FatSaturated fat -83.2%
Contains more Poly. FatPolyunsaturated fat +444.8%
Contains more Mono. FatMonounsaturated fat +128.3%

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, butternuts, dried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170570/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.