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  6. Nuts, chestnuts, european, raw, peeled vs. Cashew

Nuts, chestnuts, european, raw, peeled vs. Cashew — In-Depth Nutrition Comparison

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A recap on differences between nuts, chestnuts, european, raw, peeled and cashew

  • Nuts, chestnuts, european, raw, peeled is higher in vitamin C and folate, yet cashew is higher in copper, phosphorus, iron, magnesium, manganese, zinc, and vitamin B1.
  • Cashew covers your daily copper needs 197% more than nuts, chestnuts, european, raw, peeled.
  • Nuts, chestnuts, european, raw, peeled contains 80 times more vitamin C than cashew. While nuts, chestnuts, european, raw, peeled contains 40.2mg of vitamin C, cashew contains only 0.5mg.
  • The amount of saturated fat in nuts, chestnuts, european, raw, peeled is lower.

Food varieties used in this article are Nuts, chestnuts, european, raw, peeled and Nuts, cashew nuts, raw.

Infographic

Nuts, chestnuts, european, raw, peeled 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 21% 5.7% 43% 35% 139% 13% 16% 0.26% 44% 0%
Cashew
Cashew
9
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 less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +873.3%
Contains more CalciumCalcium +94.7%
Contains more PotassiumPotassium +36.4%
Contains more IronIron +610.6%
Contains more CopperCopper +425.1%
Contains more ZincZinc +1079.6%
Contains more PhosphorusPhosphorus +1460.5%
Contains more ManganeseManganese +392.6%

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 134% 0.33% 0% 0% 36% 3.7% 21% 29% 81% 0% 0% 44% 0%
Cashew
Cashew
6
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 CVitamin C +7940%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +132%
Contains more Vitamin B1Vitamin B1 +193.8%
Contains more Vitamin B2Vitamin B2 +262.5%
Contains more Vitamin B5Vitamin B5 +81.5%
Contains more Vitamin B6Vitamin B6 +18.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.062mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Nuts, chestnuts, european, raw, peeled Cashew DV% diff.
Copper 0.418mg 2.195mg 197%
Phosphorus 38mg 593mg 79%
Iron 0.94mg 6.68mg 72%
Fats 1.25g 43.85g 66%
Magnesium 30mg 292mg 62%
Monounsaturated fat 0.43g 23.797g 58%
Manganese 0.336mg 1.655mg 57%
Polyunsaturated fat 0.493g 7.845g 49%
Zinc 0.49mg 5.78mg 48%
Vitamin C 40.2mg 0.5mg 44%
Selenium 19.9µg 36%
Saturated fat 0.235g 7.783g 34%
Protein 1.63g 18.22g 33%
Vitamin K 34.1µg 28%
Vitamin B1 0.144mg 0.423mg 23%
Calories 196kcal 553kcal 18%
Fiber 3.3g 13%
Starch 23.49g 10%
Vitamin B5 0.476mg 0.864mg 8%
Folate 58µg 25µg 8%
Vitamin E 0.9mg 6%
Carbs 44.17g 30.19g 5%
Vitamin B6 0.352mg 0.417mg 5%
Potassium 484mg 660mg 5%
Vitamin B2 0.016mg 0.058mg 3%
Calcium 19mg 37mg 2%
Net carbs 44.17g 26.89g N/A
Sugar 5.91g N/A
Sodium 2mg 12mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B3 1.102mg 1.062mg 0%
Tryptophan 0.018mg 0.287mg 0%
Threonine 0.058mg 0.688mg 0%
Isoleucine 0.064mg 0.789mg 0%
Leucine 0.096mg 1.472mg 0%
Lysine 0.096mg 0.928mg 0%
Methionine 0.038mg 0.362mg 0%
Phenylalanine 0.069mg 0.951mg 0%
Valine 0.091mg 1.094mg 0%
Histidine 0.045mg 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
44% 52%
Protein: 1.63 g
Fats: 1.25 g
Carbs: 44.17 g
Water: 52 g
Other: 0.95 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 +46.3%
Contains more WaterWater +900%
Contains more ProteinProtein +1017.8%
Contains more FatsFats +3408%
Contains more OtherOther +167.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.43 g
Polyunsaturated fat: Poly. Fat 0.493 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 -97%
Contains more Mono. FatMonounsaturated fat +5434.2%
Contains more Poly. FatPolyunsaturated fat +1491.3%

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, chestnuts, european, raw, peeled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170575/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.