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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +208.1%
Contains less Sodium -100%
Contains more Iron +42.1%
Contains more Magnesium +79.1%
Contains more Phosphorus +104.5%
Contains more Zinc +135.9%
Contains more Copper +27.2%
Equal in Potassium - 660
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 177% 117% 125% 60% 0% 67% 575%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
Contains more Calcium +208.1%
Contains less Sodium -100%
Contains more Iron +42.1%
Contains more Magnesium +79.1%
Contains more Phosphorus +104.5%
Contains more Zinc +135.9%
Contains more Copper +27.2%
Equal in Potassium - 660

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Cashew
Contains more Vitamin A +∞%
Contains more Vitamin E +1570%
Contains more Vitamin C +1160%
Contains more Vitamin B1 +52%
Contains more Vitamin B2 +94.8%
Contains more Vitamin B3 +69.5%
Contains more Vitamin B6 +35%
Contains more Folate +352%
Contains more Vitamin K +140.1%
Equal in Vitamin B5 - 0.864
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Contains more Vitamin A +∞%
Contains more Vitamin E +1570%
Contains more Vitamin C +1160%
Contains more Vitamin B1 +52%
Contains more Vitamin B2 +94.8%
Contains more Vitamin B3 +69.5%
Contains more Vitamin B6 +35%
Contains more Folate +352%
Contains more Vitamin K +140.1%
Equal in Vitamin B5 - 0.864

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 Opinion
Net carbs 7g 26.89g Cashew
Protein 14.95g 18.22g Cashew
Fats 60.75g 43.85g Hazelnut
Carbs 16.7g 30.19g Cashew
Calories 628kcal 553kcal Hazelnut
Starch 0.48g 23.49g Cashew
Fructose 0.07g 0.05g Hazelnut
Sugar 4.34g 5.91g Hazelnut
Fiber 9.7g 3.3g Hazelnut
Calcium 114mg 37mg Hazelnut
Iron 4.7mg 6.68mg Cashew
Magnesium 163mg 292mg Cashew
Phosphorus 290mg 593mg Cashew
Potassium 680mg 660mg Hazelnut
Sodium 0mg 12mg Hazelnut
Zinc 2.45mg 5.78mg Cashew
Copper 1.725mg 2.195mg Cashew
Vitamin A 20IU 0IU Hazelnut
Vitamin E 15.03mg 0.9mg Hazelnut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 0.5mg Hazelnut
Vitamin B1 0.643mg 0.423mg Hazelnut
Vitamin B2 0.113mg 0.058mg Hazelnut
Vitamin B3 1.8mg 1.062mg Hazelnut
Vitamin B5 0.918mg 0.864mg Hazelnut
Vitamin B6 0.563mg 0.417mg Hazelnut
Folate 113µg 25µg Hazelnut
Vitamin B12 0µg 0µg
Vitamin K 14.2µg 34.1µg Cashew
Tryptophan 0.193mg 0.287mg Cashew
Threonine 0.497mg 0.688mg Cashew
Isoleucine 0.545mg 0.789mg Cashew
Leucine 1.063mg 1.472mg Cashew
Lysine 0.42mg 0.928mg Cashew
Methionine 0.221mg 0.362mg Cashew
Phenylalanine 0.663mg 0.951mg Cashew
Valine 0.701mg 1.094mg Cashew
Histidine 0.432mg 0.456mg Cashew
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 4.464g 7.783g Hazelnut
Monounsaturated Fat 45.652g 23.797g Hazelnut
Polyunsaturated fat 7.92g 7.845g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Cashew
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
71
Hazelnut
34
Cashew
Mineral Summary Score
144
Hazelnut
209
Cashew

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
90%
Hazelnut
109%
Cashew
Carbohydrates
17%
Hazelnut
30%
Cashew
Fats
280%
Hazelnut
202%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.