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Hazelnut vs. Cashew — In-Depth Nutrition Comparison

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What are the differences between hazelnut and cashew?

  • Hazelnut is higher in manganese, vitamin E, fiber, and folate, yet cashew is higher in copper, phosphorus, selenium, magnesium, zinc, and iron.
  • Hazelnut's daily need coverage for manganese is 197% more.
  • Hazelnut has 17 times more vitamin E than cashew. While hazelnut has 15.03mg of vitamin E, cashew has only 0.9mg.

We used Nuts, hazelnuts or filberts and Nuts, cashew nuts, raw types in this article.

Infographic

Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Cashew
6
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 +208.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +273.1%
Contains more MagnesiumMagnesium +79.1%
Contains more IronIron +42.1%
Contains more CopperCopper +27.2%
Contains more ZincZinc +135.9%
Contains more PhosphorusPhosphorus +104.5%
Contains more SeleniumSelenium +729.2%
~equal in Potassium ~660mg

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Cashew
1
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 +1160%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1570%
Contains more Vitamin B1Vitamin B1 +52%
Contains more Vitamin B2Vitamin B2 +94.8%
Contains more Vitamin B3Vitamin B3 +69.5%
Contains more Vitamin B6Vitamin B6 +35%
Contains more FolateFolate +352%
Contains more CholineCholine +∞%
Contains more Vitamin KVitamin K +140.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.864mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 FatsFats +38.5%
Contains more ProteinProtein +21.9%
Contains more CarbsCarbs +80.8%
Contains more OtherOther +10.9%
~equal in Water ~5.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Cashew
0
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 -42.6%
Contains more Mono. FatMonounsaturated fat +91.8%
~equal in Polyunsaturated fat ~7.845g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cashew
2
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +40%
Contains more FructoseFructose +40%
Contains more StarchStarch +4793.8%
Contains more SucroseSucrose +38.3%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Cashew DV% diff.
Manganese 6.175mg 1.655mg 197%
Vitamin E 15.03mg 0.9mg 94%
Monounsaturated fat 45.652g 23.797g 55%
Copper 1.725mg 2.195mg 52%
Phosphorus 290mg 593mg 43%
Selenium 2.4µg 19.9µg 32%
Magnesium 163mg 292mg 31%
Zinc 2.45mg 5.78mg 30%
Fiber 9.7g 3.3g 26%
Fats 60.75g 43.85g 26%
Iron 4.7mg 6.68mg 25%
Folate 113µg 25µg 22%
Vitamin B1 0.643mg 0.423mg 18%
Vitamin K 14.2µg 34.1µg 17%
Saturated fat 4.464g 7.783g 15%
Vitamin B6 0.563mg 0.417mg 11%
Starch 0.48g 23.49g 9%
Choline 45.6mg 8%
Calcium 114mg 37mg 8%
Protein 14.95g 18.22g 7%
Vitamin C 6.3mg 0.5mg 6%
Vitamin B3 1.8mg 1.062mg 5%
Calories 628kcal 553kcal 4%
Carbs 16.7g 30.19g 4%
Vitamin B2 0.113mg 0.058mg 4%
Vitamin B5 0.918mg 0.864mg 1%
Sodium 0mg 12mg 1%
Potassium 680mg 660mg 1%
Polyunsaturated fat 7.92g 7.845g 1%
Net carbs 7g 26.89g N/A
Sugar 4.34g 5.91g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.193mg 0.287mg 0%
Threonine 0.497mg 0.688mg 0%
Isoleucine 0.545mg 0.789mg 0%
Leucine 1.063mg 1.472mg 0%
Lysine 0.42mg 0.928mg 0%
Methionine 0.221mg 0.362mg 0%
Phenylalanine 0.663mg 0.951mg 0%
Valine 0.701mg 1.094mg 0%
Histidine 0.432mg 0.456mg 0%
Fructose 0.07g 0.05g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
67%
Hazelnut
32%
Cashew
Minerals Daily Need Coverage Score
197%
Hazelnut
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Hazelnut
Hazelnut is lower in Sugar (difference - 1.57g)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Hazelnut
Hazelnut is lower in Saturated fat (difference - 3.319g)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.7)
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)

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.