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Potato vs. Cashew — In-Depth Nutrition Comparison

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Differences between Potato and Cashew

  • Potato contains less Copper, Phosphorus, Iron, Magnesium, Manganese, Zinc, Selenium, Vitamin B1, and Vitamin K than Cashew.
  • Cashew's daily need coverage for Copper is 231% higher.
  • The amount of Saturated Fat in Potato is lower.

The food types used in this comparison are Potatoes, baked, flesh and skin, without salt and Nuts, cashew nuts, raw.

Infographic

Potato vs Cashew infographic
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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.
Potato
1
:
9
Cashew
Contains less Sodium -16.7%
Contains more Calcium +146.7%
Contains more Iron +518.5%
Contains more Magnesium +942.9%
Contains more Phosphorus +747.1%
Contains more Potassium +23.4%
Contains more Zinc +1505.6%
Contains more Copper +1760.2%
Contains more Manganese +655.7%
Contains more Selenium +4875%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains less Sodium -16.7%
Contains more Calcium +146.7%
Contains more Iron +518.5%
Contains more Magnesium +942.9%
Contains more Phosphorus +747.1%
Contains more Potassium +23.4%
Contains more Zinc +1505.6%
Contains more Copper +1760.2%
Contains more Manganese +655.7%
Contains more Selenium +4875%

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.
Potato
4
:
6
Cashew
Contains more Vitamin A +∞%
Contains more Vitamin C +1820%
Contains more Vitamin B3 +32.8%
Contains more Folate +12%
Contains more Vitamin E +2150%
Contains more Vitamin B1 +560.9%
Contains more Vitamin B2 +20.8%
Contains more Vitamin B5 +129.8%
Contains more Vitamin B6 +34.1%
Contains more Vitamin K +1605%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
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 +1820%
Contains more Vitamin B3 +32.8%
Contains more Folate +12%
Contains more Vitamin E +2150%
Contains more Vitamin B1 +560.9%
Contains more Vitamin B2 +20.8%
Contains more Vitamin B5 +129.8%
Contains more Vitamin B6 +34.1%
Contains more Vitamin K +1605%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
1
:
4
Cashew
Contains more Water +1340.2%
Contains more Protein +628.8%
Contains more Fats +33630.8%
Contains more Carbs +42.7%
Contains more Other +91%
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
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 Water +1340.2%
Contains more Protein +628.8%
Contains more Fats +33630.8%
Contains more Carbs +42.7%
Contains more Other +91%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
:
2
Cashew
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +793133.3%
Contains more Polyunsaturated fat +13663.2%
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +793133.3%
Contains more Polyunsaturated fat +13663.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
2
:
2
Cashew
Contains more Glucose +780%
Contains more Fructose +580%
Contains more Starch +36%
Contains more Sucrose +1352.5%
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 +780%
Contains more Fructose +580%
Contains more Starch +36%
Contains more Sucrose +1352.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato Cashew
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Potato Cashew Opinion
Net carbs 18.95g 26.89g Cashew
Protein 2.5g 18.22g Cashew
Fats 0.13g 43.85g Cashew
Carbs 21.15g 30.19g Cashew
Calories 93kcal 553kcal Cashew
Starch 17.27g 23.49g Cashew
Fructose 0.34g 0.05g Potato
Sugar 1.18g 5.91g Potato
Fiber 2.2g 3.3g Cashew
Calcium 15mg 37mg Cashew
Iron 1.08mg 6.68mg Cashew
Magnesium 28mg 292mg Cashew
Phosphorus 70mg 593mg Cashew
Potassium 535mg 660mg Cashew
Sodium 10mg 12mg Potato
Zinc 0.36mg 5.78mg Cashew
Copper 0.118mg 2.195mg Cashew
Manganese 0.219mg 1.655mg Cashew
Selenium 0.4µg 19.9µg Cashew
Vitamin A 10IU 0IU Potato
Vitamin A RAE 1µg 0µg Potato
Vitamin E 0.04mg 0.9mg Cashew
Vitamin C 9.6mg 0.5mg Potato
Vitamin B1 0.064mg 0.423mg Cashew
Vitamin B2 0.048mg 0.058mg Cashew
Vitamin B3 1.41mg 1.062mg Potato
Vitamin B5 0.376mg 0.864mg Cashew
Vitamin B6 0.311mg 0.417mg Cashew
Folate 28µg 25µg Potato
Vitamin K 2µg 34.1µg Cashew
Tryptophan 0.025mg 0.287mg Cashew
Threonine 0.081mg 0.688mg Cashew
Isoleucine 0.08mg 0.789mg Cashew
Leucine 0.119mg 1.472mg Cashew
Lysine 0.13mg 0.928mg Cashew
Methionine 0.038mg 0.362mg Cashew
Phenylalanine 0.099mg 0.951mg Cashew
Valine 0.125mg 1.094mg Cashew
Histidine 0.042mg 0.456mg Cashew
Saturated Fat 0.034g 7.783g Potato
Monounsaturated Fat 0.003g 23.797g Cashew
Polyunsaturated fat 0.057g 7.845g Cashew

Which food is preferable for your diet?

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

People also compare

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
17%
Potato
34%
Cashew
Minerals Daily Need Coverage Score
22%
Potato
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 4.73g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 7.749g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $2.3)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 61)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.