Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Nuts, walnuts, black, dried vs. Cashew — In-Depth Nutrition Comparison

Compare

Differences between nuts, walnuts, black, dried and cashew

  • Nuts, walnuts, black, dried has more manganese, vitamin B5, and fiber, while cashew has more copper, iron, vitamin B1, vitamin K, zinc, and magnesium.
  • Nuts, walnuts, black, dried's daily need coverage for manganese is 97% higher.
  • Cashew contains 2 times less fiber than nuts, walnuts, black, dried. Nuts, walnuts, black, dried contains 6.8g of fiber, while cashew contains 3.3g.
  • The amount of saturated fat in nuts, walnuts, black, dried is lower.

The food types used in this comparison are Nuts, walnuts, black, dried and Nuts, cashew nuts, raw.

Infographic

Nuts, walnuts, black, dried 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 144% 18% 46% 117% 453% 92% 220% 0.26% 508% 93%
Cashew
7
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 +64.9%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +135.4%
Contains more MagnesiumMagnesium +45.3%
Contains more PotassiumPotassium +26.2%
Contains more IronIron +114.1%
Contains more CopperCopper +61.4%
Contains more ZincZinc +71.5%
Contains more PhosphorusPhosphorus +15.6%
Contains more SeleniumSelenium +17.1%

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 5.7% 0.67% 42% 0% 14% 30% 8.8% 100% 135% 0% 6.8% 23% 18%
Cashew
3
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 +240%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +131.1%
Contains more Vitamin B2Vitamin B2 +124.1%
Contains more Vitamin B5Vitamin B5 +92.1%
Contains more Vitamin B6Vitamin B6 +39.8%
Contains more FolateFolate +24%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +642.1%
Contains more Vitamin B3Vitamin B3 +126%
Contains more Vitamin KVitamin K +1163%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nuts, walnuts, black, dried Cashew DV% diff.
Polyunsaturated fat 36.437g 7.845g 191%
Manganese 3.896mg 1.655mg 97%
Copper 1.36mg 2.195mg 93%
Iron 3.12mg 6.68mg 45%
Vitamin B1 0.057mg 0.423mg 31%
Vitamin K 2.7µg 34.1µg 26%
Fats 59.33g 43.85g 24%
Magnesium 201mg 292mg 22%
Zinc 3.37mg 5.78mg 22%
Monounsaturated fat 15.442g 23.797g 21%
Saturated fat 3.483g 7.783g 20%
Vitamin B5 1.66mg 0.864mg 16%
Fiber 6.8g 3.3g 14%
Vitamin B6 0.583mg 0.417mg 13%
Protein 24.06g 18.22g 12%
Phosphorus 513mg 593mg 11%
Starch 0.24g 23.49g 10%
Vitamin E 2.08mg 0.9mg 8%
Carbs 9.58g 30.19g 7%
Vitamin B2 0.13mg 0.058mg 6%
Choline 32.1mg 6%
Selenium 17µg 19.9µg 5%
Potassium 523mg 660mg 4%
Vitamin B3 0.47mg 1.062mg 4%
Calories 619kcal 553kcal 3%
Folate 31µg 25µg 2%
Calcium 61mg 37mg 2%
Vitamin C 1.7mg 0.5mg 1%
Net carbs 2.78g 26.89g N/A
Sugar 1.1g 5.91g N/A
Sodium 2mg 12mg 0%
Vitamin A 2µg 0µg 0%
Tryptophan 0.318mg 0.287mg 0%
Threonine 0.721mg 0.688mg 0%
Isoleucine 0.966mg 0.789mg 0%
Leucine 1.684mg 1.472mg 0%
Lysine 0.713mg 0.928mg 0%
Methionine 0.467mg 0.362mg 0%
Phenylalanine 1.094mg 0.951mg 0%
Valine 1.271mg 1.094mg 0%
Histidine 0.672mg 0.456mg 0%
Fructose 0.05g 0.05g 0%
Omega-3 - ALA 2.677g N/A
Omega-6 - Linoleic acid 33.76g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 59% 10% 5% 2%
Protein: 24.06 g
Fats: 59.33 g
Carbs: 9.58 g
Water: 4.56 g
Other: 2.47 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 ProteinProtein +32.1%
Contains more FatsFats +35.3%
Contains more CarbsCarbs +215.1%
Contains more WaterWater +14%
~equal in Other ~2.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
6% 28% 66%
Saturated fat: Sat. Fat 3.483 g
Monounsaturated fat: Mono. Fat 15.442 g
Polyunsaturated fat: Poly. Fat 36.437 g
Cashew
1
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 -55.2%
Contains more Poly. FatPolyunsaturated fat +364.5%
Contains more Mono. FatMonounsaturated fat +54.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
18% 75% 4% 4%
Starch: 0.24 g
Sucrose: 1 g
Glucose: 0.05 g
Fructose: 0.05 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 StarchStarch +9687.5%
Contains more SucroseSucrose +481%
~equal in Glucose ~0.05g
~equal in Fructose ~0.05g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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, walnuts, black, dried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170186/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.