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Acorns vs. Cashew — In-Depth Nutrition Comparison

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A recap on the differences between acorns and cashew

  • Acorns are higher in folate and vitamin B6, yet cashew is higher in copper, iron, phosphorus, magnesium, zinc, vitamin B1, and manganese.
  • Cashew covers your daily copper needs 175% more than acorns.
  • Acorns contain 3 times more folate than cashew. While acorns contain 87µg of folate, cashew contains only 25µg.
  • The amount of saturated fat in acorns is lower.

Food varieties used in this article are Nuts, acorns, raw and Nuts, cashew nuts, raw.

Infographic

Acorns 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.
Acorns
Acorns
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 44% 12% 48% 30% 207% 14% 34% 0% 174% 0%
Cashew
Cashew
8
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 +371%
Contains more PotassiumPotassium +22.4%
Contains more IronIron +745.6%
Contains more CopperCopper +253.5%
Contains more ZincZinc +1033.3%
Contains more PhosphorusPhosphorus +650.6%
Contains more ManganeseManganese +23.8%
~equal in Calcium ~37mg

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.
Acorns
Acorns
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 0% 28% 27% 34% 43% 122% 0% 0% 65%
Cashew
Cashew
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.7% 0% 0% 18% 106% 13% 20% 52% 96% 0% 85% 19%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +103.4%
Contains more Vitamin B3Vitamin B3 +72%
Contains more Vitamin B6Vitamin B6 +26.6%
Contains more FolateFolate +248%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +277.7%
Contains more Vitamin B5Vitamin B5 +20.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Acorns Cashew DV% diff.
Copper 0.621mg 2.195mg 175%
Iron 0.79mg 6.68mg 74%
Phosphorus 79mg 593mg 73%
Magnesium 62mg 292mg 55%
Zinc 0.51mg 5.78mg 48%
Selenium 19.9µg 36%
Fats 23.86g 43.85g 31%
Vitamin K 34.1µg 28%
Vitamin B1 0.112mg 0.423mg 26%
Protein 6.15g 18.22g 24%
Monounsaturated fat 15.109g 23.797g 22%
Polyunsaturated fat 4.596g 7.845g 22%
Saturated fat 3.102g 7.783g 21%
Folate 87µg 25µg 16%
Manganese 1.337mg 1.655mg 14%
Fiber 3.3g 13%
Starch 23.49g 10%
Vitamin B6 0.528mg 0.417mg 9%
Calories 387kcal 553kcal 8%
Vitamin E 0.9mg 6%
Vitamin B2 0.118mg 0.058mg 5%
Vitamin B3 1.827mg 1.062mg 5%
Carbs 40.75g 30.19g 4%
Potassium 539mg 660mg 4%
Vitamin B5 0.715mg 0.864mg 3%
Vitamin C 0mg 0.5mg 1%
Sodium 0mg 12mg 1%
Protein per 100 calories 1.6g 3.3g N/A
Calories per 10 g protein 629kcal 304kcal N/A
Weight per 100 calories 26g 18g N/A
Unsaturated / Saturated Fat ratio 6.4 4.1 N/A
Net carbs 40.75g 26.89g N/A
Calcium 41mg 37mg 0%
Sugar 5.91g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.074mg 0.287mg 0%
Threonine 0.236mg 0.688mg 0%
Isoleucine 0.285mg 0.789mg 0%
Leucine 0.489mg 1.472mg 0%
Lysine 0.384mg 0.928mg 0%
Methionine 0.103mg 0.362mg 0%
Phenylalanine 0.269mg 0.951mg 0%
Valine 0.345mg 1.094mg 0%
Histidine 0.17mg 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Acorns
Acorns
2
6% 24% 41% 28%
Protein: 6.15 g
Fats: 23.86 g
Carbs: 40.75 g
Water: 27.9 g
Other: 1.34 g
Cashew
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 CarbsCarbs +35%
Contains more WaterWater +436.5%
Contains more ProteinProtein +196.3%
Contains more FatsFats +83.8%
Contains more OtherOther +89.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Acorns
Acorns
1
14% 66% 20%
Saturated fat: Sat. Fat 3.102 g
Monounsaturated fat: Mono. Fat 15.109 g
Polyunsaturated fat: Poly. Fat 4.596 g
Cashew
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 -60.1%
Contains more Mono. FatMonounsaturated fat +57.5%
Contains more Poly. FatPolyunsaturated fat +70.7%

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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. Acorns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170157/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.