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

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

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The main differences between nuts, chestnuts, european, raw, unpeeled and cashew

  • Nuts, chestnuts, european, raw, unpeeled is richer in vitamin C and fiber, yet cashew is richer in copper, phosphorus, iron, magnesium, zinc, manganese, and vitamin B1.
  • Daily need coverage for copper for cashew is 194% higher.
  • Nuts, chestnuts, european, raw, unpeeled contains 86 times more vitamin C than cashew. Nuts, chestnuts, european, raw, unpeeled contains 43mg of vitamin C, while cashew contains 0.5mg.
  • Nuts, chestnuts, european, raw, unpeeled contains less saturated fat.

Food types used in this article are Nuts, chestnuts, european, raw, unpeeled and Nuts, cashew nuts, raw.

Infographic

Nuts, chestnuts, european, raw, unpeeled 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 23% 8.1% 46% 38% 149% 14% 40% 0.39% 124% 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 -75%
Contains more MagnesiumMagnesium +812.5%
Contains more CalciumCalcium +37%
Contains more PotassiumPotassium +27.4%
Contains more IronIron +561.4%
Contains more CopperCopper +391.1%
Contains more ZincZinc +1011.5%
Contains more PhosphorusPhosphorus +537.6%
Contains more ManganeseManganese +73.8%

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 143% 0.33% 0% 0% 60% 39% 22% 31% 87% 0% 0% 47% 0%
Cashew
Cashew
5
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 +8500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +189.7%
Contains more FolateFolate +148%
Contains more Vitamin B1Vitamin B1 +77.7%
Contains more Vitamin B5Vitamin B5 +69.7%
Contains more Vitamin B6Vitamin B6 +10.9%
~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, unpeeled Cashew DV% diff.
Copper 0.447mg 2.195mg 194%
Phosphorus 93mg 593mg 71%
Iron 1.01mg 6.68mg 71%
Fats 2.26g 43.85g 64%
Magnesium 32mg 292mg 62%
Monounsaturated fat 0.78g 23.797g 58%
Zinc 0.52mg 5.78mg 48%
Vitamin C 43mg 0.5mg 47%
Polyunsaturated fat 0.894g 7.845g 46%
Selenium 19.9µg 36%
Saturated fat 0.425g 7.783g 33%
Protein 2.42g 18.22g 32%
Manganese 0.952mg 1.655mg 31%
Vitamin K 34.1µg 28%
Fiber 8.1g 3.3g 19%
Calories 213kcal 553kcal 17%
Vitamin B1 0.238mg 0.423mg 15%
Starch 23.49g 10%
Folate 62µg 25µg 9%
Vitamin B2 0.168mg 0.058mg 8%
Vitamin B5 0.509mg 0.864mg 7%
Vitamin E 0.9mg 6%
Carbs 45.54g 30.19g 5%
Potassium 518mg 660mg 4%
Vitamin B6 0.376mg 0.417mg 3%
Calcium 27mg 37mg 1%
Vitamin B3 1.179mg 1.062mg 1%
Net carbs 37.44g 26.89g N/A
Sugar 5.91g N/A
Sodium 3mg 12mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.027mg 0.287mg 0%
Threonine 0.086mg 0.688mg 0%
Isoleucine 0.095mg 0.789mg 0%
Leucine 0.143mg 1.472mg 0%
Lysine 0.143mg 0.928mg 0%
Methionine 0.057mg 0.362mg 0%
Phenylalanine 0.102mg 0.951mg 0%
Valine 0.135mg 1.094mg 0%
Histidine 0.067mg 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 2% 46% 49%
Protein: 2.42 g
Fats: 2.26 g
Carbs: 45.54 g
Water: 48.65 g
Other: 1.13 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 +50.8%
Contains more WaterWater +835.6%
Contains more ProteinProtein +652.9%
Contains more FatsFats +1840.3%
Contains more OtherOther +124.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.425 g
Monounsaturated fat: Mono. Fat 0.78 g
Polyunsaturated fat: Poly. Fat 0.894 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 -94.5%
Contains more Mono. FatMonounsaturated fat +2950.9%
Contains more Poly. FatPolyunsaturated fat +777.5%

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, unpeeled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170574/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.