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Sockeye salmon vs. Cashew — In-Depth Nutrition Comparison

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Summary of differences between sockeye salmon and cashew

  • Sockeye salmon has more vitamin B12, vitamin D, and vitamin B3; however, cashew is higher in copper, iron, manganese, magnesium, zinc, and phosphorus.
  • Cashew covers your daily need for copper, 235% more than sockeye salmon.
  • Sockeye salmon has less saturated fat.
  • The glycemic index of cashew is higher.

These are the specific foods used in this comparison Fish, salmon, sockeye, cooked, dry heat and Nuts, cashew nuts, raw.

Infographic

Sockeye salmon 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Cashew
9
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 SeleniumSelenium +78.4%
Contains more MagnesiumMagnesium +711.1%
Contains more CalciumCalcium +236.4%
Contains more PotassiumPotassium +51.4%
Contains more IronIron +1184.6%
Contains more CopperCopper +2788.2%
Contains more ZincZinc +950.9%
Contains more PhosphorusPhosphorus +94.4%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +12630.8%

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 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Cashew
4
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 AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +324.1%
Contains more Vitamin B3Vitamin B3 +853.2%
Contains more Vitamin B5Vitamin B5 +47.5%
Contains more Vitamin B6Vitamin B6 +98.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +169.4%
Contains more Vitamin KVitamin K +34000%
Contains more FolateFolate +257.1%
~equal in Vitamin E ~0.9mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
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 ProteinProtein +45.3%
Contains more WaterWater +1194.8%
Contains more FatsFats +687.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +309.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
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 -87.5%
Contains more Mono. FatMonounsaturated fat +1176.7%
Contains more Poly. FatPolyunsaturated fat +491.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sockeye salmon Cashew DV% diff.
Copper 0.076mg 2.195mg 235%
Vitamin B12 4.47µg 0µg 186%
Vitamin D 16.7µg 0µg 84%
Vitamin D 670IU 0IU 84%
Iron 0.52mg 6.68mg 77%
Manganese 0.013mg 1.655mg 71%
Magnesium 36mg 292mg 61%
Fats 5.57g 43.85g 59%
Vitamin B3 10.123mg 1.062mg 57%
Monounsaturated fat 1.864g 23.797g 55%
Zinc 0.55mg 5.78mg 48%
Polyunsaturated fat 1.327g 7.845g 43%
Phosphorus 305mg 593mg 41%
Vitamin B6 0.827mg 0.417mg 32%
Saturated fat 0.969g 7.783g 31%
Vitamin K 0.1µg 34.1µg 28%
Selenium 35.5µg 19.9µg 28%
Vitamin B1 0.157mg 0.423mg 22%
Cholesterol 61mg 0mg 20%
Choline 112.6mg 20%
Calories 156kcal 553kcal 20%
Protein 26.48g 18.22g 17%
Vitamin B2 0.246mg 0.058mg 14%
Fiber 0g 3.3g 13%
Starch 0g 23.49g 10%
Carbs 0g 30.19g 10%
Vitamin B5 1.274mg 0.864mg 8%
Potassium 436mg 660mg 7%
Vitamin A 58µg 0µg 6%
Folate 7µg 25µg 5%
Sodium 92mg 12mg 3%
Calcium 11mg 37mg 3%
Vitamin E 0.99mg 0.9mg 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 0g 26.89g N/A
Sugar 0g 5.91g N/A
Trans fat 0.023g N/A
Tryptophan 0.335mg 0.287mg 0%
Threonine 1.247mg 0.688mg 0%
Isoleucine 1.274mg 0.789mg 0%
Leucine 2.185mg 1.472mg 0%
Lysine 2.574mg 0.928mg 0%
Methionine 0.858mg 0.362mg 0%
Phenylalanine 1.086mg 0.951mg 0%
Valine 1.461mg 1.094mg 0%
Histidine 0.711mg 0.456mg 0%
Fructose 0g 0.05g 0%
Omega-3 - EPA 0.299g 0g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - DPA 0.093g 0g N/A
Omega-6 - Eicosadienoic acid 0.019g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
113%
Sockeye salmon
32%
Cashew
Minerals Daily Need Coverage Score
47%
Sockeye salmon
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 6.814g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 80mg)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $10.5)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.