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  6. Cashew vs. Sardines

Cashew vs. Sardines — In-Depth Nutrition Comparison

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A recap on the differences between cashew and sardines

  • Cashew is higher in copper, manganese, magnesium, iron, and zinc, yet sardines are higher in vitamin B12, selenium, and calcium.
  • Sardines cover your daily vitamin B12 needs 373% more than cashew.
  • Cashew contains 15 times more manganese than sardines. While cashew contains 1.655mg of manganese, sardines contain only 0.108mg.
  • The amount of saturated fat in sardines is lower.
  • The glycemic index of sardines is lower.

Food varieties used in this article are Nuts, cashew nuts, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Cashew vs Sardines 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more MagnesiumMagnesium +648.7%
Contains more PotassiumPotassium +66.2%
Contains more IronIron +128.8%
Contains more CopperCopper +1080.1%
Contains more ZincZinc +341.2%
Contains more PhosphorusPhosphorus +21%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +1432.4%
Contains more CalciumCalcium +932.4%
Contains more SeleniumSelenium +164.8%

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
6
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% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +428.8%
Contains more Vitamin B5Vitamin B5 +34.6%
Contains more Vitamin B6Vitamin B6 +149.7%
Contains more Vitamin KVitamin K +1211.5%
Contains more FolateFolate +150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +126.7%
Contains more Vitamin B2Vitamin B2 +291.4%
Contains more Vitamin B3Vitamin B3 +393.9%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Cashew Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Copper 2.195mg 0.186mg 223%
Manganese 1.655mg 0.108mg 67%
Magnesium 292mg 39mg 60%
Selenium 19.9µg 52.7µg 60%
Fats 43.85g 11.45g 50%
Monounsaturated fat 23.797g 3.869g 50%
Cholesterol 0mg 142mg 47%
Iron 6.68mg 2.92mg 47%
Zinc 5.78mg 1.31mg 41%
Calcium 37mg 382mg 35%
Vitamin B1 0.423mg 0.08mg 29%
Saturated fat 7.783g 1.528g 28%
Vitamin B3 1.062mg 5.245mg 26%
Vitamin K 34.1µg 2.6µg 26%
Vitamin D* 0 IU 193 IU 24%
Vitamin D 0µg 4.8µg 24%
Vitamin B6 0.417mg 0.167mg 19%
Polyunsaturated fat 7.845g 5.148g 18%
Calories 553kcal 208kcal 17%
Phosphorus 593mg 490mg 15%
Choline 75mg 14%
Protein 18.22g 24.62g 13%
Fiber 3.3g 0g 13%
Sodium 12mg 307mg 13%
Vitamin B2 0.058mg 0.227mg 13%
Carbs 30.19g 0g 10%
Starch 23.49g 10%
Potassium 660mg 397mg 8%
Vitamin E 0.9mg 2.04mg 8%
Vitamin A 0µg 32µg 4%
Vitamin B5 0.864mg 0.642mg 4%
Folate 25µg 10µg 4%
Vitamin C 0.5mg 0mg 1%
Protein per 100 calories 3.3g 12g N/A
Calories per 10 g protein 304kcal 84kcal N/A
Weight per 100 calories 18g 48g N/A
Unsaturated / Saturated Fat ratio 4.1 5.9 N/A
Net carbs 26.89g 0g N/A
Sugar 5.91g 0g N/A
Tryptophan 0.287mg 0.276mg 0%
Threonine 0.688mg 1.079mg 0%
Isoleucine 0.789mg 1.134mg 0%
Leucine 1.472mg 2.001mg 0%
Lysine 0.928mg 2.26mg 0%
Methionine 0.362mg 0.729mg 0%
Phenylalanine 0.951mg 0.961mg 0%
Valine 1.094mg 1.268mg 0%
Histidine 0.456mg 0.725mg 0%
Fructose 0.05g 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more FatsFats +283%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +35.1%
Contains more WaterWater +1046.3%
Contains more OtherOther +70.1%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains more Mono. FatMonounsaturated fat +515.1%
Contains more Poly. FatPolyunsaturated fat +52.4%
Contains less Sat. FatSaturated fat -80.4%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.