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  6. Water chestnuts vs. Cashew

Water chestnuts vs. Cashew — In-Depth Nutrition Comparison

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A recap on differences between Water chestnuts and Cashew

  • Cashew is higher than Water chestnuts in Copper, Iron, Phosphorus, Magnesium, Manganese, Zinc, Selenium, Vitamin K, and Vitamin B1.
  • Cashew covers your daily Copper needs 208% more than Water chestnuts.
  • The amount of Saturated Fat in Water chestnuts are lower.

Food varieties used in this article are Waterchestnuts, chinese, (matai), raw and Nuts, cashew nuts, raw.

Infographic

Water chestnuts 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.
Water chestnuts
Water chestnuts
0
:
10
Cashew
Cashew
Contains more Calcium +236.4%
Contains more Iron +11033.3%
Contains more Magnesium +1227.3%
Contains more Phosphorus +841.3%
Contains more Potassium +13%
Contains less Sodium -14.3%
Contains more Zinc +1056%
Contains more Copper +573.3%
Contains more Manganese +400%
Contains more Selenium +2742.9%
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains more Calcium +236.4%
Contains more Iron +11033.3%
Contains more Magnesium +1227.3%
Contains more Phosphorus +841.3%
Contains more Potassium +13%
Contains less Sodium -14.3%
Contains more Zinc +1056%
Contains more Copper +573.3%
Contains more Manganese +400%
Contains more Selenium +2742.9%

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.
Water chestnuts
Water chestnuts
3
:
6
Cashew
Cashew
Contains more Vitamin E +33.3%
Contains more Vitamin C +700%
Contains more Vitamin B2 +244.8%
Contains more Vitamin B1 +202.1%
Contains more Vitamin B5 +80.4%
Contains more Vitamin B6 +27.1%
Contains more Folate +56.3%
Contains more Vitamin K +11266.7%
Equal in Vitamin B3 - 1.062
Water chestnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 24% 0% 14% 35% 47% 19% 29% 76% 12% 0% 1%
Cashew
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 E +33.3%
Contains more Vitamin C +700%
Contains more Vitamin B2 +244.8%
Contains more Vitamin B1 +202.1%
Contains more Vitamin B5 +80.4%
Contains more Vitamin B6 +27.1%
Contains more Folate +56.3%
Contains more Vitamin K +11266.7%
Equal in Vitamin B3 - 1.062

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water chestnuts
Water chestnuts
1
:
4
Cashew
Cashew
Contains more Water +1312.7%
Contains more Protein +1201.4%
Contains more Fats +43750%
Contains more Carbs +26.1%
Contains more Other +130.9%
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Cashew
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 +1312.7%
Contains more Protein +1201.4%
Contains more Fats +43750%
Contains more Carbs +26.1%
Contains more Other +130.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Water chestnuts
Water chestnuts
1
:
2
Cashew
Cashew
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +1189750%
Contains more Polyunsaturated fat +18144.2%
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +1189750%
Contains more Polyunsaturated fat +18144.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Water chestnuts Cashew Opinion
Net carbs 20.94g 26.89g Cashew
Protein 1.4g 18.22g Cashew
Fats 0.1g 43.85g Cashew
Carbs 23.94g 30.19g Cashew
Calories 97kcal 553kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 4.8g 5.91g Water chestnuts
Fiber 3g 3.3g Cashew
Calcium 11mg 37mg Cashew
Iron 0.06mg 6.68mg Cashew
Magnesium 22mg 292mg Cashew
Phosphorus 63mg 593mg Cashew
Potassium 584mg 660mg Cashew
Sodium 14mg 12mg Cashew
Zinc 0.5mg 5.78mg Cashew
Copper 0.326mg 2.195mg Cashew
Manganese 0.331mg 1.655mg Cashew
Selenium 0.7µg 19.9µg Cashew
Vitamin E 1.2mg 0.9mg Water chestnuts
Vitamin C 4mg 0.5mg Water chestnuts
Vitamin B1 0.14mg 0.423mg Cashew
Vitamin B2 0.2mg 0.058mg Water chestnuts
Vitamin B3 1mg 1.062mg Cashew
Vitamin B5 0.479mg 0.864mg Cashew
Vitamin B6 0.328mg 0.417mg Cashew
Folate 16µg 25µg Cashew
Vitamin K 0.3µg 34.1µg Cashew
Tryptophan 0.287mg Cashew
Threonine 0.688mg Cashew
Isoleucine 0.789mg Cashew
Leucine 1.472mg Cashew
Lysine 0.928mg Cashew
Methionine 0.362mg Cashew
Phenylalanine 0.951mg Cashew
Valine 1.094mg Cashew
Histidine 0.456mg Cashew
Saturated Fat 0.026g 7.783g Water chestnuts
Monounsaturated Fat 0.002g 23.797g Cashew
Polyunsaturated fat 0.043g 7.845g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water chestnuts Cashew
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
21%
Water chestnuts
34%
Cashew
Minerals Daily Need Coverage Score
27%
Water chestnuts
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Water chestnuts
Water chestnuts is lower in Sugar (difference - 1.11g)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 7.757g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 25)
Which food is cheaper?
Water chestnuts
Water chestnuts is cheaper (difference - $2.5)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 2mg)
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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.