Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Cashew
  5. Compare
  6. Cashew vs. Oregano

Cashew vs. Oregano — In-Depth Nutrition Comparison

Compare

The main differences between cashew and oregano

  • Cashew is richer in copper and phosphorus, yet oregano is richer in vitamin K, iron, fiber, calcium, manganese, vitamin E, folate, and vitamin B6.
  • Daily need coverage for vitamin K for oregano is 490% higher.
  • Cashew contains 4 times more phosphorus than oregano. Cashew contains 593mg of phosphorus, while oregano contains 148mg.
  • Oregano has a lower glycemic index than cashew.

Food types used in this article are Nuts, cashew nuts, raw and Spices, oregano, dried.

Infographic

Cashew vs Oregano 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
5
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 193% 479% 111% 1380% 211% 73% 63% 3.3% 651% 25%
Contains more CopperCopper +246.8%
Contains more ZincZinc +114.9%
Contains more PhosphorusPhosphorus +300.7%
Contains less SodiumSodium -52%
Contains more SeleniumSelenium +342.2%
Contains more CalciumCalcium +4216.2%
Contains more PotassiumPotassium +90.9%
Contains more IronIron +450.9%
Contains more ManganeseManganese +201.5%
~equal in Magnesium ~270mg

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
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 7.7% 0% 28% 365% 44% 122% 87% 55% 241% 0% 1554% 178%
Contains more Vitamin B1Vitamin B1 +139%
Contains more Vitamin CVitamin C +360%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1928.9%
Contains more Vitamin B2Vitamin B2 +810.3%
Contains more Vitamin B3Vitamin B3 +336.9%
Contains more Vitamin B6Vitamin B6 +150.4%
Contains more Vitamin KVitamin K +1723.2%
Contains more FolateFolate +848%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.921mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Oregano DV% diff.
Vitamin K 34.1µg 621.7µg 490%
Iron 6.68mg 36.8mg 377%
Copper 2.195mg 0.633mg 174%
Fiber 3.3g 42.5g 157%
Calcium 37mg 1597mg 156%
Manganese 1.655mg 4.99mg 145%
Vitamin E 0.9mg 18.26mg 116%
Phosphorus 593mg 148mg 64%
Fats 43.85g 4.28g 61%
Monounsaturated fat 23.797g 0.716g 58%
Folate 25µg 237µg 53%
Vitamin B6 0.417mg 1.044mg 48%
Polyunsaturated fat 7.845g 1.369g 43%
Vitamin B2 0.058mg 0.528mg 36%
Zinc 5.78mg 2.69mg 28%
Selenium 19.9µg 4.5µg 28%
Saturated fat 7.783g 1.551g 28%
Vitamin B3 1.062mg 4.64mg 22%
Vitamin B1 0.423mg 0.177mg 21%
Protein 18.22g 9g 18%
Potassium 660mg 1260mg 18%
Calories 553kcal 265kcal 14%
Carbs 30.19g 68.92g 13%
Starch 23.49g 10%
Vitamin A 0µg 85µg 9%
Choline 32.3mg 6%
Magnesium 292mg 270mg 5%
Vitamin C 0.5mg 2.3mg 2%
Sodium 12mg 25mg 1%
Vitamin B5 0.864mg 0.921mg 1%
Fructose 0.05g 1.13g 1%
Protein per 100 calories 3.3g 3.4g N/A
Calories per 10 g protein 304kcal 294kcal N/A
Weight per 100 calories 18g 38g N/A
Unsaturated / Saturated Fat ratio 4.1 1.3 N/A
Net carbs 26.89g 26.42g N/A
Sugar 5.91g 4.09g N/A
Tryptophan 0.287mg 0.203mg 0%
Threonine 0.688mg 0.322mg 0%
Isoleucine 0.789mg 0.441mg 0%
Leucine 1.472mg 0.78mg 0%
Lysine 0.928mg 0.5mg 0%
Methionine 0.362mg 0.127mg 0%
Phenylalanine 0.951mg 0.449mg 0%
Valine 1.094mg 0.585mg 0%
Histidine 0.456mg 0.144mg 0%
Omega-3 - ALA 0.621g 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
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Contains more ProteinProtein +102.4%
Contains more FatsFats +924.5%
Contains more CarbsCarbs +128.3%
Contains more WaterWater +91%
Contains more OtherOther +209.8%

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
43% 20% 38%
Saturated fat: Sat. Fat 1.551 g
Monounsaturated fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
Contains more Mono. FatMonounsaturated fat +3223.6%
Contains more Poly. FatPolyunsaturated fat +473%
Contains less Sat. FatSaturated fat -80.1%

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
22% 46% 28% 4%
Starch: 0 g
Sucrose: 0.91 g
Glucose: 1.9 g
Fructose: 1.13 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.15 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +538.5%
Contains more GlucoseGlucose +3700%
Contains more FructoseFructose +2160%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

People also compare

Cashew
Cashew vs Pistachio
Pistachio
Cashew
Cashew vs Brazil nut
Brazil nut
Cashew
Cashew vs Coconut
Coconut
Oregano
Oregano vs Basil
Basil
Oregano
Oregano vs Rosemary
Rosemary
Oregano
Oregano vs Parsley
Parsley

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. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/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.