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Banana vs. Cashew — In-Depth Nutrition Comparison

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What are the differences between bananas and cashew?

  • Cashew is richer than bananas in copper, phosphorus, iron, magnesium, manganese, zinc, selenium, vitamin B1, and vitamin K.
  • Cashew's daily need coverage for copper is 235% more.
  • The amount of saturated fat in bananas is lower.
  • The glycemic index of cashew is lower.

We used Bananas, raw and Nuts, cashew nuts, raw types in this article.

Infographic

Banana 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.
Banana
Banana
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
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 -91.7%
Contains more MagnesiumMagnesium +981.5%
Contains more CalciumCalcium +640%
Contains more PotassiumPotassium +84.4%
Contains more IronIron +2469.2%
Contains more CopperCopper +2714.1%
Contains more ZincZinc +3753.3%
Contains more PhosphorusPhosphorus +2595.5%
Contains more ManganeseManganese +513%
Contains more SeleniumSelenium +1890%

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.
Banana
Banana
3
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 29% 0% 1% 2% 7.8% 17% 12% 20% 85% 0% 1.3% 15%
Cashew
Cashew
7
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 CVitamin C +1640%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +25.9%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B1Vitamin B1 +1264.5%
Contains more Vitamin B3Vitamin B3 +59.7%
Contains more Vitamin B5Vitamin B5 +158.7%
Contains more Vitamin B6Vitamin B6 +13.6%
Contains more Vitamin KVitamin K +6720%
Contains more FolateFolate +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Banana Cashew DV% diff.
Copper 0.078mg 2.195mg 235%
Phosphorus 22mg 593mg 82%
Iron 0.26mg 6.68mg 80%
Fats 0.33g 43.85g 67%
Magnesium 27mg 292mg 63%
Manganese 0.27mg 1.655mg 60%
Monounsaturated fat 0.032g 23.797g 59%
Polyunsaturated fat 0.073g 7.845g 52%
Zinc 0.15mg 5.78mg 51%
Saturated fat 0.112g 7.783g 35%
Protein 1.09g 18.22g 34%
Selenium 1µg 19.9µg 34%
Vitamin B1 0.031mg 0.423mg 33%
Vitamin K 0.5µg 34.1µg 28%
Calories 89kcal 553kcal 23%
Vitamin B5 0.334mg 0.864mg 11%
Vitamin C 8.7mg 0.5mg 9%
Potassium 358mg 660mg 9%
Starch 5.38g 23.49g 7%
Fructose 4.85g 0.05g 6%
Vitamin E 0.1mg 0.9mg 5%
Vitamin B6 0.367mg 0.417mg 4%
Calcium 5mg 37mg 3%
Fiber 2.6g 3.3g 3%
Carbs 22.84g 30.19g 2%
Vitamin B3 0.665mg 1.062mg 2%
Choline 9.8mg 2%
Vitamin B2 0.073mg 0.058mg 1%
Folate 20µg 25µg 1%
Protein per 100 calories 1.2g 3.3g N/A
Calories per 10 g protein 817kcal 304kcal N/A
Weight per 100 calories 112g 18g N/A
Unsaturated / Saturated Fat ratio 0.94 4.1 N/A
Net carbs 20.24g 26.89g N/A
Sugar 12.23g 5.91g N/A
Sodium 1mg 12mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.009mg 0.287mg 0%
Threonine 0.028mg 0.688mg 0%
Isoleucine 0.028mg 0.789mg 0%
Leucine 0.068mg 1.472mg 0%
Lysine 0.05mg 0.928mg 0%
Methionine 0.008mg 0.362mg 0%
Phenylalanine 0.049mg 0.951mg 0%
Valine 0.047mg 1.094mg 0%
Histidine 0.077mg 0.456mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
Banana
1
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 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 WaterWater +1340.6%
Contains more ProteinProtein +1571.6%
Contains more FatsFats +13187.9%
Contains more CarbsCarbs +32.2%
Contains more OtherOther +206%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 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 -98.6%
Contains more Mono. FatMonounsaturated fat +74265.6%
Contains more Poly. FatPolyunsaturated fat +10646.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Banana
Banana
3
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Cashew
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 +9860%
Contains more FructoseFructose +9600%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +336.6%
Contains more SucroseSucrose +143.1%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.