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Cashew vs. Milk — In-Depth Nutrition Comparison

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How are cashew and milk different?

  • Cashew has more copper, iron, manganese, phosphorus, magnesium, zinc, vitamin B1, selenium, and vitamin B6 than milk.
  • Daily need coverage for copper for cashew is 243% higher.
  • Cashew contains 552 times more manganese than milk. While cashew contains 1.655mg of manganese, milk contains only 0.003mg.
  • Milk has less saturated fat.

Nuts, cashew nuts, raw and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D are the varieties used in this article.

Infographic

Cashew vs Milk 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
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%
Milk
Milk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +2554.5%
Contains more PotassiumPotassium +340%
Contains more IronIron +22166.7%
Contains more CopperCopper +21850%
Contains more ZincZinc +1276.2%
Contains more PhosphorusPhosphorus +524.2%
Contains less SodiumSodium -72.7%
Contains more ManganeseManganese +55066.7%
Contains more SeleniumSelenium +503%
Contains more CalciumCalcium +237.8%

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
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%
Milk
Milk
4
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% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +8900%
Contains more Vitamin B1Vitamin B1 +2015%
Contains more Vitamin B3Vitamin B3 +1041.9%
Contains more Vitamin B5Vitamin B5 +139.3%
Contains more Vitamin B6Vitamin B6 +1027%
Contains more Vitamin KVitamin K +34000%
Contains more FolateFolate +400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +219%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Cashew Milk DV% diff.
Copper 2.195mg 0.01mg 243%
Iron 6.68mg 0.03mg 83%
Manganese 1.655mg 0.003mg 72%
Phosphorus 593mg 95mg 71%
Magnesium 292mg 11mg 67%
Fats 43.85g 0.97g 66%
Monounsaturated fat 23.797g 0.277g 59%
Polyunsaturated fat 7.845g 0.035g 52%
Zinc 5.78mg 0.42mg 49%
Vitamin B1 0.423mg 0.02mg 34%
Saturated fat 7.783g 0.633g 33%
Protein 18.22g 3.37g 30%
Selenium 19.9µg 3.3µg 30%
Vitamin B6 0.417mg 0.037mg 29%
Vitamin K 34.1µg 0.1µg 28%
Calories 553kcal 42kcal 26%
Vitamin B12 0µg 0.47µg 20%
Potassium 660mg 150mg 15%
Fiber 3.3g 0g 13%
Starch 23.49g 10%
Vitamin B2 0.058mg 0.185mg 10%
Vitamin B5 0.864mg 0.361mg 10%
Calcium 37mg 125mg 9%
Carbs 30.19g 4.99g 8%
Vitamin D* 0 IU 48 IU 6%
Vitamin D 0µg 1.2µg 6%
Vitamin A 0µg 58µg 6%
Vitamin E 0.9mg 0.01mg 6%
Vitamin B3 1.062mg 0.093mg 6%
Folate 25µg 5µg 5%
Choline 17.7mg 3%
Cholesterol 0mg 5mg 2%
Vitamin C 0.5mg 0mg 1%
Sodium 12mg 44mg 1%
Protein per 100 calories 3.3g 8g N/A
Calories per 10 g protein 304kcal 125kcal N/A
Weight per 100 calories 18g 238g N/A
Unsaturated / Saturated Fat ratio 4.1 0.49 N/A
Net carbs 26.89g 4.99g N/A
Sugar 5.91g 5.2g N/A
Tryptophan 0.287mg 0.043mg 0%
Threonine 0.688mg 0.143mg 0%
Isoleucine 0.789mg 0.174mg 0%
Leucine 1.472mg 0.319mg 0%
Lysine 0.928mg 0.282mg 0%
Methionine 0.362mg 0.088mg 0%
Phenylalanine 0.951mg 0.174mg 0%
Valine 1.094mg 0.22mg 0%
Histidine 0.456mg 0.101mg 0%
Fructose 0.05g 0g 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Milk
Milk
1
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +440.7%
Contains more FatsFats +4420.6%
Contains more CarbsCarbs +505%
Contains more OtherOther +238.7%
Contains more WaterWater +1629.2%

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
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +8491%
Contains more Poly. FatPolyunsaturated fat +22314.3%
Contains less Sat. FatSaturated fat -91.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
Cashew
4
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
Milk
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
~equal in Maltose ~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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.