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  6. Potato salad vs. Cashew

Potato salad vs. Cashew — In-Depth Nutrition Comparison

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Differences between potato salad and cashew

  • Potato salad contains less copper, phosphorus, iron, manganese, magnesium, zinc, vitamin B1, and selenium than cashew.
  • Cashew's daily need coverage for copper is 231% higher.
  • Cashew has a lower glycemic index. The glycemic index of cashew is 25, while the glycemic index of potato salad is 45.

The food types used in this comparison are Potato salad, home-prepared and Nuts, cashew nuts, raw.

Infographic

Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Cashew
Cashew
10
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 MagnesiumMagnesium +1846.7%
Contains more CalciumCalcium +94.7%
Contains more PotassiumPotassium +159.8%
Contains more IronIron +927.7%
Contains more CopperCopper +1760.2%
Contains more ZincZinc +1764.5%
Contains more PhosphorusPhosphorus +1040.4%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +1538.6%
Contains more SeleniumSelenium +385.4%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Cashew
Cashew
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +449.4%
Contains more Vitamin B3Vitamin B3 +19.3%
Contains more Vitamin B5Vitamin B5 +61.8%
Contains more Vitamin B6Vitamin B6 +195.7%
Contains more FolateFolate +257.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.058mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Potato salad Cashew DV% diff.
Copper 0.118mg 2.195mg 231%
Phosphorus 52mg 593mg 77%
Iron 0.65mg 6.68mg 75%
Manganese 0.101mg 1.655mg 68%
Magnesium 15mg 292mg 66%
Fats 8.2g 43.85g 55%
Monounsaturated fat 2.48g 23.797g 53%
Zinc 0.31mg 5.78mg 50%
Protein 2.68g 18.22g 31%
Vitamin B1 0.077mg 0.423mg 29%
Selenium 4.1µg 19.9µg 29%
Saturated fat 1.429g 7.783g 29%
Vitamin K 34.1µg 28%
Polyunsaturated fat 3.737g 7.845g 27%
Cholesterol 68mg 0mg 23%
Sodium 529mg 12mg 22%
Vitamin B6 0.141mg 0.417mg 21%
Calories 143kcal 553kcal 21%
Potassium 254mg 660mg 12%
Vitamin C 10mg 0.5mg 11%
Starch 23.49g 10%
Fiber 1.3g 3.3g 8%
Vitamin B5 0.534mg 0.864mg 7%
Carbs 11.17g 30.19g 6%
Vitamin E 0.9mg 6%
Folate 7µg 25µg 5%
Vitamin A 32µg 0µg 4%
Calcium 19mg 37mg 2%
Vitamin B3 0.89mg 1.062mg 1%
Net carbs 9.87g 26.89g N/A
Sugar 5.91g N/A
Vitamin B2 0.06mg 0.058mg 0%
Tryptophan 0.042mg 0.287mg 0%
Threonine 0.116mg 0.688mg 0%
Isoleucine 0.141mg 0.789mg 0%
Leucine 0.202mg 1.472mg 0%
Lysine 0.171mg 0.928mg 0%
Methionine 0.066mg 0.362mg 0%
Phenylalanine 0.135mg 0.951mg 0%
Valine 0.172mg 1.094mg 0%
Histidine 0.062mg 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Cashew
Cashew
4
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 +1361.5%
Contains more ProteinProtein +579.9%
Contains more FatsFats +434.8%
Contains more CarbsCarbs +170.3%
Contains more OtherOther +30.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 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 -81.6%
Contains more Mono. FatMonounsaturated fat +859.6%
Contains more Poly. FatPolyunsaturated fat +109.9%

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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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.