Nuts, walnuts, black, dried vs. Cashew — In-Depth Nutrition Comparison
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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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.06 g
Fats:
59.33 g
Carbs:
9.58 g
Water:
4.56 g
Other:
2.47 g
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
Saturated fat:
Sat. Fat
3.483 g
Monounsaturated fat:
Mono. Fat
15.442 g
Polyunsaturated fat:
Poly. Fat
36.437 g
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
Starch:
0.24 g
Sucrose:
1 g
Glucose:
0.05 g
Fructose:
0.05 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
29%
32%
Minerals Daily Need Coverage Score
169%
200%
Comparison summary
Which food is lower in Sugar?
Nuts, walnuts, black, dried is lower in Sugar (difference - 4.81g)
Which food contains less Sodium?
Nuts, walnuts, black, dried contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Nuts, walnuts, black, dried is lower in Saturated fat (difference - 4.3g)
Which food is lower in glycemic index?
Nuts, walnuts, black, dried is lower in glycemic index (difference - 25)
Which food is cheaper?
Nuts, walnuts, black, dried is cheaper (difference - $2.5)
Which food is richer in vitamins?
Nuts, walnuts, black, dried is relatively richer in vitamins
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)