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Tomato sauce vs. Cashew — In-Depth Nutrition Comparison

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The main differences between tomato sauce and cashew

  • Cashew is richer than tomato sauce in copper, phosphorus, iron, manganese, magnesium, zinc, selenium, vitamin B1, and vitamin K.
  • Daily need coverage for copper for cashew is 231% higher.
  • Tomato sauce contains less saturated fat.

Food types used in this article are Tomato sauce, canned, no salt added and Nuts, cashew nuts, raw.

Infographic

Tomato sauce 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% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
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 MagnesiumMagnesium +1846.7%
Contains more CalciumCalcium +164.3%
Contains more PotassiumPotassium +122.2%
Contains more IronIron +595.8%
Contains more CopperCopper +1808.7%
Contains more ZincZinc +2527.3%
Contains more PhosphorusPhosphorus +2096.3%
Contains more ManganeseManganese +1364.6%
Contains more SeleniumSelenium +3216.7%
~equal in Sodium ~12mg

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Cashew
5
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 +1300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin B2Vitamin B2 +12.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1662.5%
Contains more Vitamin B5Vitamin B5 +179.6%
Contains more Vitamin B6Vitamin B6 +325.5%
Contains more Vitamin KVitamin K +1117.9%
Contains more FolateFolate +177.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.062mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
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 +1655.4%
Contains more ProteinProtein +1418.3%
Contains more FatsFats +14516.7%
Contains more CarbsCarbs +468.5%
Contains more OtherOther +33%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 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 -99.5%
Contains more Mono. FatMonounsaturated fat +53984.1%
Contains more Poly. FatPolyunsaturated fat +6383.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 51% 47%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.82 g
Fructose: 1.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cashew
2
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 GlucoseGlucose +3540%
Contains more FructoseFructose +3240%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +8200%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tomato sauce 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 Tomato sauce Cashew DV% diff.
Copper 0.115mg 2.195mg 231%
Phosphorus 27mg 593mg 81%
Iron 0.96mg 6.68mg 72%
Fats 0.3g 43.85g 67%
Manganese 0.113mg 1.655mg 67%
Magnesium 15mg 292mg 66%
Monounsaturated fat 0.044g 23.797g 59%
Polyunsaturated fat 0.121g 7.845g 51%
Zinc 0.22mg 5.78mg 51%
Saturated fat 0.041g 7.783g 35%
Selenium 0.6µg 19.9µg 35%
Protein 1.2g 18.22g 34%
Vitamin B1 0.024mg 0.423mg 33%
Vitamin K 2.8µg 34.1µg 26%
Calories 24kcal 553kcal 26%
Vitamin B6 0.098mg 0.417mg 25%
Potassium 297mg 660mg 11%
Vitamin B5 0.309mg 0.864mg 11%
Starch 23.49g 10%
Carbs 5.31g 30.19g 8%
Vitamin C 7mg 0.5mg 7%
Fiber 1.5g 3.3g 7%
Vitamin E 1.44mg 0.9mg 4%
Folate 9µg 25µg 4%
Calcium 14mg 37mg 2%
Choline 9.9mg 2%
Vitamin A 22µg 0µg 2%
Fructose 1.67g 0.05g 2%
Vitamin B2 0.065mg 0.058mg 1%
Net carbs 3.81g 26.89g N/A
Sugar 3.56g 5.91g N/A
Sodium 11mg 12mg 0%
Vitamin B3 0.991mg 1.062mg 0%
Tryptophan 0.009mg 0.287mg 0%
Threonine 0.037mg 0.688mg 0%
Isoleucine 0.025mg 0.789mg 0%
Leucine 0.034mg 1.472mg 0%
Lysine 0.037mg 0.928mg 0%
Methionine 0.008mg 0.362mg 0%
Phenylalanine 0.036mg 0.951mg 0%
Valine 0.025mg 1.094mg 0%
Histidine 0.02mg 0.456mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato sauce 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
12%
Tomato sauce
32%
Cashew
Minerals Daily Need Coverage Score
15%
Tomato sauce
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Tomato sauce
Tomato sauce is lower in Sugar (difference - 2.35g)
Which food contains less Sodium?
Tomato sauce
Tomato sauce contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Tomato sauce
Tomato sauce is lower in Saturated fat (difference - 7.742g)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 6)
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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.