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  6. Cashew vs. Hazelnut

Cashew vs. Hazelnut — In-Depth Nutrition Comparison

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What are the differences between cashew and hazelnut?

  • Cashew is higher in copper, phosphorus, selenium, magnesium, zinc, and iron, yet hazelnut is higher in manganese, vitamin E, fats, and fiber.
  • Hazelnut's daily need coverage for manganese is 197% more.
  • Cashew has 8 times more selenium than hazelnut. While cashew has 19.9µg of selenium, hazelnut has only 2.4µg.

We used Nuts, cashew nuts, raw and Nuts, hazelnuts or filberts types in this article.

Infographic

Cashew vs Hazelnut 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
6
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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more MagnesiumMagnesium +79.1%
Contains more IronIron +42.1%
Contains more CopperCopper +27.2%
Contains more ZincZinc +135.9%
Contains more PhosphorusPhosphorus +104.5%
Contains more SeleniumSelenium +729.2%
Contains more CalciumCalcium +208.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +273.1%
~equal in Potassium ~680mg

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
1
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 21% 0% 0.33% 301% 161% 26% 34% 55% 130% 0% 36% 85%
Contains more Vitamin KVitamin K +140.1%
Contains more Vitamin CVitamin C +1160%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1570%
Contains more Vitamin B1Vitamin B1 +52%
Contains more Vitamin B2Vitamin B2 +94.8%
Contains more Vitamin B3Vitamin B3 +69.5%
Contains more Vitamin B6Vitamin B6 +35%
Contains more FolateFolate +352%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.918mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Hazelnut DV% diff.
Manganese 1.655mg 6.175mg 197%
Vitamin E 0.9mg 15.03mg 94%
Monounsaturated fat 23.797g 45.652g 55%
Copper 2.195mg 1.725mg 52%
Phosphorus 593mg 290mg 43%
Selenium 19.9µg 2.4µg 32%
Magnesium 292mg 163mg 31%
Zinc 5.78mg 2.45mg 30%
Fats 43.85g 60.75g 26%
Fiber 3.3g 9.7g 26%
Iron 6.68mg 4.7mg 25%
Folate 25µg 113µg 22%
Vitamin B1 0.423mg 0.643mg 18%
Vitamin K 34.1µg 14.2µg 17%
Saturated fat 7.783g 4.464g 15%
Vitamin B6 0.417mg 0.563mg 11%
Starch 23.49g 0.48g 9%
Calcium 37mg 114mg 8%
Choline 45.6mg 8%
Protein 18.22g 14.95g 7%
Vitamin C 0.5mg 6.3mg 6%
Vitamin B3 1.062mg 1.8mg 5%
Calories 553kcal 628kcal 4%
Carbs 30.19g 16.7g 4%
Vitamin B2 0.058mg 0.113mg 4%
Potassium 660mg 680mg 1%
Sodium 12mg 0mg 1%
Vitamin B5 0.864mg 0.918mg 1%
Polyunsaturated fat 7.845g 7.92g 1%
Protein per 100 calories 3.3g 2.4g N/A
Calories per 10 g protein 304kcal 420kcal N/A
Weight per 100 calories 18g 16g N/A
Unsaturated / Saturated Fat ratio 4.1 12 N/A
Net carbs 26.89g 7g N/A
Sugar 5.91g 4.34g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.287mg 0.193mg 0%
Threonine 0.688mg 0.497mg 0%
Isoleucine 0.789mg 0.545mg 0%
Leucine 1.472mg 1.063mg 0%
Lysine 0.928mg 0.42mg 0%
Methionine 0.362mg 0.221mg 0%
Phenylalanine 0.951mg 0.663mg 0%
Valine 1.094mg 0.701mg 0%
Histidine 0.456mg 0.432mg 0%
Fructose 0.05g 0.07g 0%

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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more ProteinProtein +21.9%
Contains more CarbsCarbs +80.8%
Contains more FatsFats +38.5%
~equal in Water ~5.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
0
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated fat -42.6%
Contains more Mono. FatMonounsaturated fat +91.8%
~equal in Polyunsaturated fat ~7.92g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
Cashew
2
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
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +4793.8%
Contains more SucroseSucrose +38.3%
Contains more GlucoseGlucose +40%
Contains more FructoseFructose +40%
~equal in Lactose ~0g
~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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.