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Pizza vs. Cashew — In-Depth Nutrition Comparison

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What are the main differences between pizza and cashew?

  • Pizza is richer in vitamin B12, while cashew is higher in copper, magnesium, manganese, phosphorus, iron, zinc, vitamin B6, and vitamin K.
  • Cashew's daily need coverage for copper is 232% higher.
  • Cashew is lower in sodium.
  • Pizza has a higher glycemic index (60) than cashew (25).

We used Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Nuts, cashew nuts, raw types in this comparison.

Infographic

Pizza 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.
Pizza
Pizza
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
Cashew
Cashew
8
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 +408.1%
Contains more MagnesiumMagnesium +1116.7%
Contains more PotassiumPotassium +283.7%
Contains more IronIron +169.4%
Contains more CopperCopper +1990.5%
Contains more ZincZinc +331.3%
Contains more PhosphorusPhosphorus +174.5%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +359.7%
~equal in Selenium ~19.9µg

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.
Pizza
Pizza
7
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
Cashew
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 +180%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +236.2%
Contains more Vitamin B3Vitamin B3 +260.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +272%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +421.3%
Contains more Vitamin KVitamin K +409%
~equal in Vitamin E ~0.9mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.423mg

All nutrients comparison - raw data values

Nutrient Pizza Cashew DV% diff.
Copper 0.105mg 2.195mg 232%
Magnesium 24mg 292mg 64%
Manganese 0.36mg 1.655mg 56%
Phosphorus 216mg 593mg 54%
Fats 9.69g 43.85g 53%
Monounsaturated fat 2.608g 23.797g 53%
Iron 2.48mg 6.68mg 53%
Polyunsaturated fat 1.681g 7.845g 41%
Zinc 1.34mg 5.78mg 40%
Vitamin B6 0.08mg 0.417mg 26%
Sodium 598mg 12mg 25%
Vitamin K 6.7µg 34.1µg 23%
Vitamin B12 0.42µg 0µg 18%
Vitamin B5 0.864mg 17%
Folate 93µg 25µg 17%
Vitamin B3 3.825mg 1.062mg 17%
Calcium 188mg 37mg 15%
Saturated fat 4.465g 7.783g 15%
Protein 11.39g 18.22g 14%
Calories 266kcal 553kcal 14%
Potassium 172mg 660mg 14%
Vitamin B2 0.195mg 0.058mg 11%
Vitamin A 69µg 0µg 8%
Cholesterol 17mg 0mg 6%
Fiber 2.3g 3.3g 4%
Vitamin B1 0.39mg 0.423mg 3%
Choline 16.4mg 3%
Starch 26.95g 23.49g 1%
Fructose 1g 0.05g 1%
Vitamin C 1.4mg 0.5mg 1%
Carbs 33.33g 30.19g 1%
Net carbs 31.03g 26.89g N/A
Sugar 3.58g 5.91g N/A
Vitamin E 0.83mg 0.9mg 0%
Selenium 19.9µg 19.9µg 0%
Trans fat 0.241g N/A
Tryptophan 0.287mg 0%
Threonine 0.41mg 0.688mg 0%
Isoleucine 0.564mg 0.789mg 0%
Leucine 1.139mg 1.472mg 0%
Lysine 0.77mg 0.928mg 0%
Methionine 0.264mg 0.362mg 0%
Phenylalanine 0.664mg 0.951mg 0%
Valine 0.72mg 1.094mg 0%
Histidine 0.355mg 0.456mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0.004g 0g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g 0g N/A
Omega-6 - Linoleic acid 1.367g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pizza
Pizza
2
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 g
Cashew
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 WaterWater +730.2%
Contains more ProteinProtein +60%
Contains more FatsFats +352.5%
~equal in Carbs ~30.19g
~equal in Other ~2.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pizza
Pizza
1
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 g
Cashew
Cashew
2
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 +812.5%
Contains more Poly. FatPolyunsaturated fat +366.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pizza
Pizza
6
88% 3% 3% 3%
Starch: 26.95 g
Sucrose: 0.2 g
Glucose: 0.78 g
Fructose: 1 g
Lactose: 0.42 g
Maltose: 1.05 g
Galactose: 0.13 g
Cashew
Cashew
1
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 +14.7%
Contains more GlucoseGlucose +1460%
Contains more FructoseFructose +1900%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +2805%

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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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.