Cashew vs. Brazil nut — In-Depth Nutrition Comparison
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A recap on the differences between cashew and brazil nut
- Cashew is higher in iron, copper, vitamin K, and vitamin B6, yet brazil nut is higher in selenium, fats, vitamin E, magnesium, and phosphorus.
- Brazil nut covers your daily selenium needs 3449% more than cashew.
- The amount of saturated fat in cashew is lower.
- The glycemic index of brazil nut is lower.
Food varieties used in this article are Nuts, cashew nuts, raw and Nuts, brazilnuts, dried, unblanched.
Infographic
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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.
| Contains more IronIron | +174.9% |
| Contains more CopperCopper | +25.9% |
| Contains more ZincZinc | +42.4% |
| Contains more ManganeseManganese | +35.3% |
| Contains more MagnesiumMagnesium | +28.8% |
| Contains more CalciumCalcium | +332.4% |
| Contains more PhosphorusPhosphorus | +22.3% |
| Contains less SodiumSodium | -75% |
| Contains more SeleniumSelenium | +9533.2% |
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.
| Contains more Vitamin B2Vitamin B2 | +65.7% |
| Contains more Vitamin B3Vitamin B3 | +260% |
| Contains more Vitamin B5Vitamin B5 | +369.6% |
| Contains more Vitamin B6Vitamin B6 | +312.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +13.6% |
| Contains more Vitamin CVitamin C | +40% |
| Contains more Vitamin EVitamin E | +527.8% |
| Contains more Vitamin B1Vitamin B1 | +45.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 19.9µg | 1917µg | 3449% |
| Omega-6 (Linoleic acid) | 23.859g | 140% | |
| Polyunsaturated fat | 7.845g | 24.399g | 110% |
| Iron | 6.68mg | 2.43mg | 53% |
| Copper | 2.195mg | 1.743mg | 50% |
| Saturated fat | 7.783g | 16.134g | 38% |
| Fats | 43.85g | 67.1g | 36% |
| Vitamin E | 0.9mg | 5.65mg | 32% |
| Vitamin K | 34.1µg | 0µg | 28% |
| Vitamin B6 | 0.417mg | 0.101mg | 24% |
| Magnesium | 292mg | 376mg | 20% |
| Phosphorus | 593mg | 725mg | 19% |
| Manganese | 1.655mg | 1.223mg | 19% |
| Fiber | 3.3g | 7.5g | 17% |
| Zinc | 5.78mg | 4.06mg | 16% |
| Vitamin B1 | 0.423mg | 0.617mg | 16% |
| Vitamin B5 | 0.864mg | 0.184mg | 14% |
| Calcium | 37mg | 160mg | 12% |
| Starch | 23.49g | 0.25g | 10% |
| Protein | 18.22g | 14.32g | 8% |
| Carbs | 30.19g | 11.74g | 6% |
| Calories | 553kcal | 659kcal | 5% |
| Vitamin B3 | 1.062mg | 0.295mg | 5% |
| Choline | 28.8mg | 5% | |
| Vitamin B2 | 0.058mg | 0.035mg | 2% |
| Folate | 25µg | 22µg | 1% |
| Omega-3 (ALA) | 0.018g | 1% | |
| Protein per 100 calories | 3.3g | 2.2g | N/A |
| Calories per 10 g protein | 304kcal | 460kcal | N/A |
| Weight per 100 calories | 18g | 15g | N/A |
| Unsaturated / Saturated Fat ratio | 4.1 | 3 | N/A |
| Vitamin C | 0.5mg | 0.7mg | 0% |
| Net carbs | 26.89g | 4.24g | N/A |
| Potassium | 660mg | 659mg | 0% |
| Sugar | 5.91g | 2.33g | N/A |
| Sodium | 12mg | 3mg | 0% |
| Monounsaturated fat | 23.797g | 23.879g | 0% |
| Tryptophan | 0.287mg | 0.135mg | 0% |
| Threonine | 0.688mg | 0.365mg | 0% |
| Isoleucine | 0.789mg | 0.518mg | 0% |
| Leucine | 1.472mg | 1.19mg | 0% |
| Lysine | 0.928mg | 0.49mg | 0% |
| Methionine | 0.362mg | 1.124mg | 0% |
| Phenylalanine | 0.951mg | 0.639mg | 0% |
| Valine | 1.094mg | 0.76mg | 0% |
| Histidine | 0.456mg | 0.409mg | 0% |
| Fructose | 0.05g | 0g | 0% |
| Omega-6 (Gamma-linolenic acid) | 0.018g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
| Contains more ProteinProtein | +27.2% |
| Contains more CarbsCarbs | +157.2% |
| Contains more WaterWater | +52% |
| Contains more FatsFats | +53% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.783 g
Monounsaturated fat:
Mono. Fat
23.797 g
Polyunsaturated fat:
Poly. Fat
7.845 g
Saturated fat:
Sat. Fat
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
| Contains less Sat. FatSaturated fat | -51.8% |
| Contains more Poly. FatPolyunsaturated fat | +211% |
~equal in
Monounsaturated fat
~23.879g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0.25 g
Sucrose:
2.33 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +9296% |
| Contains more SucroseSucrose | +149.4% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
