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

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The main differences between nuts, chestnuts, european, roasted and cashew

  • Nuts, chestnuts, european, roasted is richer in vitamin C, yet cashew is richer in copper, iron, phosphorus, magnesium, zinc, selenium, vitamin K, and manganese.
  • Daily need coverage for copper for cashew is 188% higher.
  • Nuts, chestnuts, european, roasted contains 52 times more vitamin C than cashew. Nuts, chestnuts, european, roasted contains 26mg of vitamin C, while cashew contains 0.5mg.
  • Nuts, chestnuts, european, roasted contains less saturated fat.

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

Infographic

Nuts, chestnuts, european, roasted 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 24% 8.7% 52% 34% 169% 16% 46% 0.26% 154% 6.5%
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 +784.8%
Contains more CalciumCalcium +27.6%
Contains more PotassiumPotassium +11.5%
Contains more IronIron +634.1%
Contains more CopperCopper +332.9%
Contains more ZincZinc +914%
Contains more PhosphorusPhosphorus +454.2%
Contains more ManganeseManganese +40.3%
Contains more SeleniumSelenium +1558.3%

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 87% 0.33% 10% 0% 61% 40% 25% 33% 115% 0% 20% 53% 0.82%
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 Choline Choline 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin CVitamin C +5100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +201.7%
Contains more Vitamin B3Vitamin B3 +26.4%
Contains more Vitamin B6Vitamin B6 +19.2%
Contains more FolateFolate +180%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin B1Vitamin B1 +74.1%
Contains more Vitamin B5Vitamin B5 +56%
Contains more Vitamin KVitamin K +337.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 53% 40%
Protein: 3.17 g
Fats: 2.2 g
Carbs: 52.96 g
Water: 40.48 g
Other: 1.19 g
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 +75.4%
Contains more WaterWater +678.5%
Contains more ProteinProtein +474.8%
Contains more FatsFats +1893.2%
Contains more OtherOther +113.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.414 g
Monounsaturated fat: Mono. Fat 0.759 g
Polyunsaturated fat: Poly. Fat 0.869 g
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 -94.7%
Contains more Mono. FatMonounsaturated fat +3035.3%
Contains more Poly. FatPolyunsaturated fat +802.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nuts, chestnuts, european, roasted Cashew
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nuts, chestnuts, european, roasted Cashew DV% diff.
Copper 0.507mg 2.195mg 188%
Iron 0.91mg 6.68mg 72%
Phosphorus 107mg 593mg 69%
Fats 2.2g 43.85g 64%
Magnesium 33mg 292mg 62%
Monounsaturated fat 0.759g 23.797g 58%
Polyunsaturated fat 0.869g 7.845g 47%
Zinc 0.57mg 5.78mg 47%
Selenium 1.2µg 19.9µg 34%
Saturated fat 0.414g 7.783g 33%
Protein 3.17g 18.22g 30%
Vitamin C 26mg 0.5mg 28%
Vitamin K 7.8µg 34.1µg 22%
Manganese 1.18mg 1.655mg 21%
Calories 245kcal 553kcal 15%
Vitamin B1 0.243mg 0.423mg 15%
Folate 70µg 25µg 11%
Starch 23.49g 10%
Vitamin B2 0.175mg 0.058mg 9%
Carbs 52.96g 30.19g 8%
Fiber 5.1g 3.3g 7%
Vitamin B5 0.554mg 0.864mg 6%
Vitamin B6 0.497mg 0.417mg 6%
Vitamin E 0.5mg 0.9mg 3%
Vitamin B3 1.342mg 1.062mg 2%
Potassium 592mg 660mg 2%
Calcium 29mg 37mg 1%
Net carbs 47.86g 26.89g N/A
Sugar 10.6g 5.91g N/A
Sodium 2mg 12mg 0%
Vitamin A 1µg 0µg 0%
Choline 1.5mg 0%
Tryptophan 0.035mg 0.287mg 0%
Threonine 0.113mg 0.688mg 0%
Isoleucine 0.125mg 0.789mg 0%
Leucine 0.188mg 1.472mg 0%
Lysine 0.188mg 0.928mg 0%
Methionine 0.075mg 0.362mg 0%
Phenylalanine 0.134mg 0.951mg 0%
Valine 0.178mg 1.094mg 0%
Histidine 0.088mg 0.456mg 0%
Fructose 0.05g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nuts, chestnuts, european, roasted Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
34%
Nuts, chestnuts, european, roasted
32%
Cashew
Minerals Daily Need Coverage Score
51%
Nuts, chestnuts, european, roasted
200%
Cashew

Comparison summary

Which food contains less Sodium?
Nuts, chestnuts, european, roasted
Nuts, chestnuts, european, roasted contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Nuts, chestnuts, european, roasted
Nuts, chestnuts, european, roasted is lower in Saturated fat (difference - 7.369g)
Which food is lower in glycemic index?
Nuts, chestnuts, european, roasted
Nuts, chestnuts, european, roasted is lower in glycemic index (difference - 25)
Which food is cheaper?
Nuts, chestnuts, european, roasted
Nuts, chestnuts, european, roasted is cheaper (difference - $2.5)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 4.69g)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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, roasted - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170190/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.