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Macadamia vs Cashew - In-Depth Nutrition Comparison

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How are Macadamia and Cashew different?

  • Macadamia is richer in Manganese, Vitamin B1, and Fiber, while Cashew is higher in Copper, Phosphorus, Zinc, Magnesium, Iron, and Selenium.
  • Cashew covers your daily need of Copper 160% more than Macadamia.
  • Macadamia contains 3 times more Vitamin B1 than Cashew. Macadamia contains 1.195mg of Vitamin B1, while Cashew contains 0.423mg.
  • Cashew is lower in Saturated Fat.

Nuts, macadamia nuts, raw and Nuts, cashew nuts, raw types were used in this article.

Infographic

Macadamia 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 +129.7%
Contains less Sodium -58.3%
Contains more Iron +81%
Contains more Magnesium +124.6%
Contains more Phosphorus +215.4%
Contains more Potassium +79.3%
Contains more Zinc +344.6%
Contains more Copper +190.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 26% 139% 93% 81% 33% 1% 36% 252%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
Contains more Calcium +129.7%
Contains less Sodium -58.3%
Contains more Iron +81%
Contains more Magnesium +124.6%
Contains more Phosphorus +215.4%
Contains more Potassium +79.3%
Contains more Zinc +344.6%
Contains more Copper +190.3%

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
:
5
Cashew
Contains more Vitamin C +140%
Contains more Vitamin B1 +182.5%
Contains more Vitamin B2 +179.3%
Contains more Vitamin B3 +132.9%
Contains more Vitamin E +66.7%
Contains more Vitamin B5 +14%
Contains more Vitamin B6 +51.6%
Contains more Folate +127.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0%
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 C +140%
Contains more Vitamin B1 +182.5%
Contains more Vitamin B2 +179.3%
Contains more Vitamin B3 +132.9%
Contains more Vitamin E +66.7%
Contains more Vitamin B5 +14%
Contains more Vitamin B6 +51.6%
Contains more Folate +127.3%

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.
Macadamia Cashew
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Macadamia Cashew Opinion
Net carbs 5.22g 26.89g Cashew
Protein 7.91g 18.22g Cashew
Fats 75.77g 43.85g Macadamia
Carbs 13.82g 30.19g Cashew
Calories 718kcal 553kcal Macadamia
Starch 1.05g 23.49g Cashew
Fructose 0.07g 0.05g Macadamia
Sugar 4.57g 5.91g Macadamia
Fiber 8.6g 3.3g Macadamia
Calcium 85mg 37mg Macadamia
Iron 3.69mg 6.68mg Cashew
Magnesium 130mg 292mg Cashew
Phosphorus 188mg 593mg Cashew
Potassium 368mg 660mg Cashew
Sodium 5mg 12mg Macadamia
Zinc 1.3mg 5.78mg Cashew
Copper 0.756mg 2.195mg Cashew
Vitamin A 0IU 0IU
Vitamin E 0.54mg 0.9mg Cashew
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.2mg 0.5mg Macadamia
Vitamin B1 1.195mg 0.423mg Macadamia
Vitamin B2 0.162mg 0.058mg Macadamia
Vitamin B3 2.473mg 1.062mg Macadamia
Vitamin B5 0.758mg 0.864mg Cashew
Vitamin B6 0.275mg 0.417mg Cashew
Folate 11µg 25µg Cashew
Vitamin B12 0µg 0µg
Vitamin K µg 34.1µg Cashew
Tryptophan 0.067mg 0.287mg Cashew
Threonine 0.37mg 0.688mg Cashew
Isoleucine 0.314mg 0.789mg Cashew
Leucine 0.602mg 1.472mg Cashew
Lysine 0.018mg 0.928mg Cashew
Methionine 0.023mg 0.362mg Cashew
Phenylalanine 0.665mg 0.951mg Cashew
Valine 0.363mg 1.094mg Cashew
Histidine 0.195mg 0.456mg Cashew
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 12.061g 7.783g Cashew
Monounsaturated Fat 58.877g 23.797g Macadamia
Polyunsaturated fat 1.502g 7.845g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia 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
43
Macadamia
34
Cashew
Mineral Summary Score
82
Macadamia
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
47%
Macadamia
109%
Cashew
Carbohydrates
14%
Macadamia
30%
Cashew
Fats
350%
Macadamia
202%
Cashew

Comparison summary

Which food is lower in Sugar?
Macadamia
Macadamia is lower in Sugar (difference - 1.34g)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 15)
Which food is lower in Saturated Fat?
Cashew
Cashew is lower in Saturated Fat (difference - 4.278g)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.5)
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

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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.