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  6. Prunes vs. Cashew

Prunes vs. Cashew — In-Depth Nutrition Comparison

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How are Prunes and Cashew different?

  • Prunes is richer in Vitamin K, while Cashew is higher in Copper, Phosphorus, Iron, Magnesium, Manganese, Zinc, Selenium, and Vitamin B1.
  • Cashew covers your daily need of Copper 213% more than Prunes.
  • Prunes contains 2 times more Vitamin K than Cashew. Prunes contains 59.5µg of Vitamin K, while Cashew contains 34.1µg.
  • Prunes is lower in Saturated Fat.

Plums, dried (prunes), uncooked and Nuts, cashew nuts, raw types were used in this article.

Infographic

Prunes 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.
Prunes
Prunes
3
:
7
Cashew
Cashew
Contains more Calcium +16.2%
Contains more Potassium +10.9%
Contains less Sodium -83.3%
Contains more Iron +618.3%
Contains more Magnesium +612.2%
Contains more Phosphorus +759.4%
Contains more Zinc +1213.6%
Contains more Copper +681.1%
Contains more Manganese +453.5%
Contains more Selenium +6533.3%
Equal in Potassium - 660
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains more Calcium +16.2%
Contains more Potassium +10.9%
Contains less Sodium -83.3%
Contains more Iron +618.3%
Contains more Magnesium +612.2%
Contains more Phosphorus +759.4%
Contains more Zinc +1213.6%
Contains more Copper +681.1%
Contains more Manganese +453.5%
Contains more Selenium +6533.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
Prunes
5
:
5
Cashew
Cashew
Contains more Vitamin A +∞%
Contains more Vitamin C +20%
Contains more Vitamin B2 +220.7%
Contains more Vitamin B3 +77.2%
Contains more Vitamin K +74.5%
Contains more Vitamin E +109.3%
Contains more Vitamin B1 +729.4%
Contains more Vitamin B5 +104.7%
Contains more Vitamin B6 +103.4%
Contains more Folate +525%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Cashew
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 C +20%
Contains more Vitamin B2 +220.7%
Contains more Vitamin B3 +77.2%
Contains more Vitamin K +74.5%
Contains more Vitamin E +109.3%
Contains more Vitamin B1 +729.4%
Contains more Vitamin B5 +104.7%
Contains more Vitamin B6 +103.4%
Contains more Folate +525%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
3
:
2
Cashew
Cashew
Contains more Carbs +111.6%
Contains more Water +494.6%
Contains more Protein +735.8%
Contains more Fats +11439.5%
Equal in Other - 2.54
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Cashew
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 Carbs +111.6%
Contains more Water +494.6%
Contains more Protein +735.8%
Contains more Fats +11439.5%
Equal in Other - 2.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
:
2
Cashew
Cashew
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +44800%
Contains more Polyunsaturated fat +12553.2%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +44800%
Contains more Polyunsaturated fat +12553.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
3
:
2
Cashew
Cashew
Contains more Glucose +50820%
Contains more Fructose +24800%
Contains more Maltose +∞%
Contains more Starch +359.7%
Contains more Sucrose +3773.3%
Prunes
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Cashew
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 Glucose +50820%
Contains more Fructose +24800%
Contains more Maltose +∞%
Contains more Starch +359.7%
Contains more Sucrose +3773.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Cashew
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Prunes Cashew Opinion
Net carbs 56.78g 26.89g Prunes
Protein 2.18g 18.22g Cashew
Fats 0.38g 43.85g Cashew
Carbs 63.88g 30.19g Prunes
Calories 240kcal 553kcal Cashew
Starch 5.11g 23.49g Cashew
Fructose 12.45g 0.05g Prunes
Sugar 38.13g 5.91g Cashew
Fiber 7.1g 3.3g Prunes
Calcium 43mg 37mg Prunes
Iron 0.93mg 6.68mg Cashew
Magnesium 41mg 292mg Cashew
Phosphorus 69mg 593mg Cashew
Potassium 732mg 660mg Prunes
Sodium 2mg 12mg Prunes
Zinc 0.44mg 5.78mg Cashew
Copper 0.281mg 2.195mg Cashew
Manganese 0.299mg 1.655mg Cashew
Selenium 0.3µg 19.9µg Cashew
Vitamin A 781IU 0IU Prunes
Vitamin A RAE 39µg 0µg Prunes
Vitamin E 0.43mg 0.9mg Cashew
Vitamin C 0.6mg 0.5mg Prunes
Vitamin B1 0.051mg 0.423mg Cashew
Vitamin B2 0.186mg 0.058mg Prunes
Vitamin B3 1.882mg 1.062mg Prunes
Vitamin B5 0.422mg 0.864mg Cashew
Vitamin B6 0.205mg 0.417mg Cashew
Folate 4µg 25µg Cashew
Vitamin K 59.5µg 34.1µg Prunes
Tryptophan 0.025mg 0.287mg Cashew
Threonine 0.049mg 0.688mg Cashew
Isoleucine 0.041mg 0.789mg Cashew
Leucine 0.066mg 1.472mg Cashew
Lysine 0.05mg 0.928mg Cashew
Methionine 0.016mg 0.362mg Cashew
Phenylalanine 0.052mg 0.951mg Cashew
Valine 0.056mg 1.094mg Cashew
Histidine 0.027mg 0.456mg Cashew
Saturated Fat 0.088g 7.783g Prunes
Monounsaturated Fat 0.053g 23.797g Cashew
Polyunsaturated fat 0.062g 7.845g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Cashew
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
31%
Prunes
34%
Cashew
Minerals Daily Need Coverage Score
32%
Prunes
200%
Cashew

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 7.695g)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $0.5)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 32.22g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 4)
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

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.