Cashew vs. Peanut — In-Depth Nutrition Comparison
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The main differences between cashew and peanuts
- Cashew is richer in copper, phosphorus, magnesium, vitamin K, iron, selenium, and zinc, yet peanuts are richer in vitamin B3, folate, and vitamin E.
- Daily need coverage for copper for cashew is 117% higher.
- Peanuts have a lower glycemic index than cashew.
Food types used in this article are Nuts, cashew nuts, raw and Peanuts, all types, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +73.8% |
| Contains more IronIron | +45.9% |
| Contains more CopperCopper | +91.9% |
| Contains more ZincZinc | +76.8% |
| Contains more PhosphorusPhosphorus | +57.7% |
| Contains less SodiumSodium | -33.3% |
| Contains more SeleniumSelenium | +176.4% |
| Contains more CalciumCalcium | +148.6% |
| Contains more ManganeseManganese | +16.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +19.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +825.6% |
| Contains more Vitamin B1Vitamin B1 | +51.3% |
| Contains more Vitamin B2Vitamin B2 | +132.8% |
| Contains more Vitamin B3Vitamin B3 | +1036.2% |
| Contains more Vitamin B5Vitamin B5 | +104.5% |
| Contains more FolateFolate | +860% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2.195mg | 1.144mg | 117% |
| Vitamin B3 | 1.062mg | 12.066mg | 69% |
| Folate | 25µg | 240µg | 54% |
| Polyunsaturated fat | 7.845g | 15.558g | 51% |
| Vitamin E | 0.9mg | 8.33mg | 50% |
| Phosphorus | 593mg | 376mg | 31% |
| Magnesium | 292mg | 168mg | 30% |
| Vitamin K | 34.1µg | 0µg | 28% |
| Iron | 6.68mg | 4.58mg | 26% |
| Zinc | 5.78mg | 3.27mg | 23% |
| Selenium | 19.9µg | 7.2µg | 23% |
| Fiber | 3.3g | 8.5g | 21% |
| Vitamin B1 | 0.423mg | 0.64mg | 18% |
| Vitamin B5 | 0.864mg | 1.767mg | 18% |
| Protein | 18.22g | 25.8g | 15% |
| Manganese | 1.655mg | 1.934mg | 12% |
| Starch | 23.49g | 10% | |
| Choline | 52.5mg | 10% | |
| Fats | 43.85g | 49.24g | 8% |
| Saturated fat | 7.783g | 6.279g | 7% |
| Calcium | 37mg | 92mg | 6% |
| Vitamin B2 | 0.058mg | 0.135mg | 6% |
| Carbs | 30.19g | 16.13g | 5% |
| Vitamin B6 | 0.417mg | 0.348mg | 5% |
| Monounsaturated fat | 23.797g | 24.426g | 2% |
| Calories | 553kcal | 567kcal | 1% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Potassium | 660mg | 705mg | 1% |
| Net carbs | 26.89g | 7.63g | N/A |
| Sugar | 5.91g | 4.72g | N/A |
| Sodium | 12mg | 18mg | 0% |
| Tryptophan | 0.287mg | 0.25mg | 0% |
| Threonine | 0.688mg | 0.883mg | 0% |
| Isoleucine | 0.789mg | 0.907mg | 0% |
| Leucine | 1.472mg | 1.672mg | 0% |
| Lysine | 0.928mg | 0.926mg | 0% |
| Methionine | 0.362mg | 0.317mg | 0% |
| Phenylalanine | 0.951mg | 1.377mg | 0% |
| Valine | 1.094mg | 1.082mg | 0% |
| Histidine | 0.456mg | 0.652mg | 0% |
| Fructose | 0.05g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +87.2% |
| Contains more ProteinProtein | +41.6% |
| Contains more FatsFats | +12.3% |
| Contains more WaterWater | +25% |
~equal in
Other
~2.33g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -19.3% |
| Contains more Poly. FatPolyunsaturated fat | +98.3% |
~equal in
Monounsaturated fat
~24.426g
