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Cashew vs. Acorns — In-Depth Nutrition Comparison

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A recap on the differences between cashew and acorns

  • Cashew is higher in copper, iron, phosphorus, magnesium, zinc, vitamin B1, and manganese, yet acorns are higher in folate and vitamin B6.
  • Cashew covers your daily copper needs 175% more than acorns.
  • Cashew contains 11 times more zinc than acorns. While cashew contains 5.78mg of zinc, acorns contain only 0.51mg.
  • The amount of saturated fat in acorns is lower.

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

Infographic

Cashew vs Acorns 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.
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%
Acorns
Acorns
2
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%
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%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +10.8%
Contains less SodiumSodium -100%

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.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +277.7%
Contains more Vitamin B5Vitamin B5 +20.8%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +196.3%
Contains more FatsFats +83.8%
Contains more OtherOther +89.6%
Contains more CarbsCarbs +35%
Contains more WaterWater +436.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +57.5%
Contains more Poly. FatPolyunsaturated fat +70.7%
Contains less Sat. FatSaturated fat -60.1%

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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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Acorns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170157/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.