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  6. Cashew vs. Almond oil

Cashew vs. Almond oil — In-Depth Nutrition Comparison

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What are the main differences between cashew and almond oil?

  • Cashew is richer in copper, phosphorus, iron, magnesium, zinc, protein, selenium, and vitamin B1, while almond oil is higher in vitamin E and fats.
  • Almond oil's daily need coverage for vitamin E is 255% higher.

We used Nuts, cashew nuts, raw and Oil, almond types in this comparison.

Infographic

Cashew vs Almond oil infographic
Infographic link

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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.
Cashew
Cashew
8
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%
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% 784% 0% 0% 0% 0% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +387.1%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +4255.6%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Almond oil DV% diff.
Vitamin E 0.9mg 39.2mg 255%
Copper 2.195mg 0mg 244%
Monounsaturated fat 23.797g 69.9g 115%
Fats 43.85g 100g 86%
Phosphorus 593mg 0mg 85%
Iron 6.68mg 0mg 84%
Manganese 1.655mg 72%
Magnesium 292mg 0mg 70%
Polyunsaturated fat 7.845g 17.4g 64%
Zinc 5.78mg 0mg 53%
Protein 18.22g 0g 36%
Selenium 19.9µg 0µg 36%
Vitamin B1 0.423mg 0mg 35%
Vitamin B6 0.417mg 0mg 32%
Vitamin K 34.1µg 7µg 23%
Potassium 660mg 0mg 19%
Calories 553kcal 884kcal 17%
Vitamin B5 0.864mg 0mg 17%
Fiber 3.3g 0g 13%
Carbs 30.19g 0g 10%
Starch 23.49g 10%
Vitamin B3 1.062mg 0mg 7%
Folate 25µg 0µg 6%
Calcium 37mg 0mg 4%
Vitamin B2 0.058mg 0mg 4%
Saturated fat 7.783g 8.2g 2%
Vitamin C 0.5mg 0mg 1%
Sodium 12mg 0mg 1%
Protein per 100 calories 3.3g 0g N/A
Calories per 10 g protein 304kcal N/A
Weight per 100 calories 18g 11g N/A
Unsaturated / Saturated Fat ratio 4.1 11 N/A
Net carbs 26.89g 0g N/A
Sugar 5.91g 0g N/A
Choline 0.4mg 0%
Tryptophan 0.287mg 0mg 0%
Threonine 0.688mg 0mg 0%
Isoleucine 0.789mg 0mg 0%
Leucine 1.472mg 0mg 0%
Lysine 0.928mg 0mg 0%
Methionine 0.362mg 0mg 0%
Phenylalanine 0.951mg 0mg 0%
Valine 1.094mg 0mg 0%
Histidine 0.456mg 0mg 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more FatsFats +128.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
1
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
9% 73% 18%
Saturated fat: Sat. Fat 8.2 g
Monounsaturated fat: Mono. Fat 69.9 g
Polyunsaturated fat: Poly. Fat 17.4 g
Contains more Mono. FatMonounsaturated fat +193.7%
Contains more Poly. FatPolyunsaturated fat +121.8%
~equal in Saturated fat ~8.2g

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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. Almond oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171031/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.