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  6. Almond paste vs. Cashew

Almond paste vs. Cashew — In-Depth Nutrition Comparison

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How are almond paste and cashew different?

  • Almond paste is richer in vitamin E, while cashew is higher in copper, iron, phosphorus, zinc, magnesium, manganese, vitamin B6, selenium, and vitamin K.
  • Cashew covers your daily need for copper 193% more than almond paste.
  • Almond paste contains 15 times more vitamin E than cashew. Almond paste contains 13.54mg of vitamin E, while cashew contains 0.9mg.

Nuts, almond paste and Nuts, cashew nuts, raw types were used in this article.

Infographic

Almond paste vs Cashew infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 52% 28% 60% 151% 40% 111% 1.2% 112% 23%
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 more CalciumCalcium +364.9%
Contains less SodiumSodium -25%
Contains more MagnesiumMagnesium +124.6%
Contains more PotassiumPotassium +110.2%
Contains more IronIron +317.5%
Contains more CopperCopper +383.5%
Contains more ZincZinc +290.5%
Contains more PhosphorusPhosphorus +129.8%
Contains more ManganeseManganese +93.3%
Contains more SeleniumSelenium +373.8%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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 0.33% 0% 0% 271% 21% 96% 27% 6.8% 8.3% 0% 0% 55%
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 EVitamin E +1404.4%
Contains more Vitamin B2Vitamin B2 +613.8%
Contains more Vitamin B3Vitamin B3 +33.9%
Contains more FolateFolate +192%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin B1Vitamin B1 +415.9%
Contains more Vitamin B5Vitamin B5 +664.6%
Contains more Vitamin B6Vitamin B6 +1058.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almond paste Cashew DV% diff.
Copper 0.454mg 2.195mg 193%
Vitamin E 13.54mg 0.9mg 84%
Iron 1.6mg 6.68mg 64%
Phosphorus 258mg 593mg 48%
Magnesium 130mg 292mg 39%
Zinc 1.48mg 5.78mg 39%
Manganese 0.856mg 1.655mg 35%
Selenium 4.2µg 19.9µg 29%
Vitamin B6 0.036mg 0.417mg 29%
Vitamin B1 0.082mg 0.423mg 28%
Vitamin K 0µg 34.1µg 28%
Vitamin B2 0.414mg 0.058mg 27%
Fats 27.74g 43.85g 25%
Saturated fat 2.629g 7.783g 23%
Protein 9g 18.22g 18%
Vitamin B5 0.113mg 0.864mg 15%
Calcium 172mg 37mg 14%
Monounsaturated fat 18.012g 23.797g 14%
Polyunsaturated fat 5.821g 7.845g 13%
Folate 73µg 25µg 12%
Potassium 314mg 660mg 10%
Starch 23.49g 10%
Carbs 47.81g 30.19g 6%
Fiber 4.8g 3.3g 6%
Calories 458kcal 553kcal 5%
Choline 28.5mg 5%
Vitamin B3 1.422mg 1.062mg 2%
Protein per 100 calories 2g 3.3g N/A
Calories per 10 g protein 509kcal 304kcal N/A
Weight per 100 calories 22g 18g N/A
Unsaturated / Saturated Fat ratio 9.1 4.1 N/A
Vitamin C 0.1mg 0.5mg 0%
Net carbs 43.01g 26.89g N/A
Sugar 36.25g 5.91g N/A
Sodium 9mg 12mg 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
9% 28% 48% 14%
Protein: 9 g
Fats: 27.74 g
Carbs: 47.81 g
Water: 14.08 g
Other: 1.37 g
Cashew
Cashew
2
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 +58.4%
Contains more WaterWater +170.8%
Contains more ProteinProtein +102.4%
Contains more FatsFats +58.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 68% 22%
Saturated fat: Sat. Fat 2.629 g
Monounsaturated fat: Mono. Fat 18.012 g
Polyunsaturated fat: Poly. Fat 5.821 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 -66.2%
Contains more Mono. FatMonounsaturated fat +32.1%
Contains more Poly. FatPolyunsaturated fat +34.8%

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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. Almond paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170160/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.