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  6. Vegetable oil vs. Cashew

Vegetable oil vs. Cashew — In-Depth Nutrition Comparison

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Important differences between vegetable oil and cashew

  • Vegetable oil has more vitamin E; however, cashew has more copper, phosphorus, iron, manganese, magnesium, zinc, selenium, and vitamin B1.
  • Cashew's daily need coverage for copper is 244% more.
  • Vegetable oil has 16 times more vitamin E than cashew. Vegetable oil has 14.78mg of vitamin E, while cashew has 0.9mg.
  • Cashew is lower in saturated fat.
  • Cashew has a higher glycemic index than vegetable oil.

The food varieties used in the comparison are Oil, corn, peanut, and olive and Nuts, cashew nuts, raw.

Infographic

Vegetable oil 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 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Cashew
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +5038.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +28800%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 0% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Cashew
Cashew
8
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 EVitamin E +1542.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +62.4%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable oil Cashew DV% diff.
Copper 0mg 2.195mg 244%
Polyunsaturated fat 33.033g 7.845g 168%
Vitamin E 14.78mg 0.9mg 93%
Fats 100g 43.85g 86%
Phosphorus 0mg 593mg 85%
Iron 0.13mg 6.68mg 82%
Manganese 0mg 1.655mg 72%
Magnesium 0mg 292mg 70%
Monounsaturated fat 48.033g 23.797g 61%
Zinc 0.02mg 5.78mg 52%
Selenium 0µg 19.9µg 36%
Protein 0g 18.22g 36%
Vitamin B1 0mg 0.423mg 35%
Vitamin B6 0mg 0.417mg 32%
Saturated fat 14.367g 7.783g 30%
Potassium 0mg 660mg 19%
Vitamin B5 0mg 0.864mg 17%
Calories 884kcal 553kcal 17%
Fiber 0g 3.3g 13%
Vitamin K 21µg 34.1µg 11%
Carbs 0g 30.19g 10%
Starch 23.49g 10%
Vitamin B3 0mg 1.062mg 7%
Folate 0µg 25µg 6%
Vitamin B2 0mg 0.058mg 4%
Calcium 0mg 37mg 4%
Sodium 0mg 12mg 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 0g 26.89g N/A
Sugar 0g 5.91g N/A
Choline 0.2mg 0%
Tryptophan 0.287mg 0%
Threonine 0.688mg 0%
Isoleucine 0.789mg 0%
Leucine 1.472mg 0%
Lysine 0.928mg 0%
Methionine 0.362mg 0%
Phenylalanine 0.951mg 0%
Valine 1.094mg 0%
Histidine 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +128.1%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Cashew
Cashew
1
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 more Mono. FatMonounsaturated fat +101.8%
Contains more Poly. FatPolyunsaturated fat +321.1%
Contains less Sat. FatSaturated fat -45.8%

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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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.