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  6. Chestnut vs. Cashew

Chestnut vs. Cashew — In-Depth Nutrition Comparison

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How are chestnut and cashew different?

  • Chestnut is richer in vitamin C, while cashew is higher in copper, phosphorus, iron, magnesium, zinc, manganese, vitamin B1, and vitamin B6.
  • Cashew covers your daily need for copper, 191% more than chestnut.
  • Chestnut contains 53 times more vitamin C than cashew. Chestnut contains 26.7mg of vitamin C, while cashew contains 0.5mg.
  • Chestnut is lower in saturated fat.
  • Chestnut has a higher glycemic index (54) than cashew (25).

Nuts, chestnuts, european, boiled, and steamed and Nuts, cashew nuts, raw types were used in this article.

Infographic

Chestnut vs Cashew 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Cashew
Cashew
8
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%
Contains more CalciumCalcium +24.3%
Contains more MagnesiumMagnesium +440.7%
Contains more IronIron +286.1%
Contains more CopperCopper +365%
Contains more ZincZinc +2212%
Contains more PhosphorusPhosphorus +499%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +93.8%
~equal in Potassium ~660mg

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.
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 89% 0% 0.33% 0% 37% 24% 14% 19% 54% 0% 0% 29%
Cashew
Cashew
6
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%
Contains more Vitamin CVitamin C +5240%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +79.3%
Contains more FolateFolate +52%
Contains more Vitamin B1Vitamin B1 +185.8%
Contains more Vitamin B3Vitamin B3 +45.3%
Contains more Vitamin B5Vitamin B5 +173.4%
Contains more Vitamin B6Vitamin B6 +79%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chestnut Cashew DV% diff.
Copper 0.472mg 2.195mg 191%
Phosphorus 99mg 593mg 71%
Fats 1.38g 43.85g 65%
Iron 1.73mg 6.68mg 62%
Monounsaturated fat 0.476g 23.797g 58%
Magnesium 54mg 292mg 57%
Zinc 0.25mg 5.78mg 50%
Polyunsaturated fat 0.545g 7.845g 49%
Selenium 19.9µg 36%
Manganese 0.854mg 1.655mg 35%
Saturated fat 0.26g 7.783g 34%
Protein 2g 18.22g 32%
Vitamin C 26.7mg 0.5mg 29%
Vitamin K 34.1µg 28%
Vitamin B1 0.148mg 0.423mg 23%
Calories 131kcal 553kcal 21%
Vitamin B6 0.233mg 0.417mg 14%
Fiber 3.3g 13%
Vitamin B5 0.316mg 0.864mg 11%
Starch 23.49g 10%
Vitamin E 0.9mg 6%
Vitamin B2 0.104mg 0.058mg 4%
Folate 38µg 25µg 3%
Potassium 715mg 660mg 2%
Vitamin B3 0.731mg 1.062mg 2%
Carbs 27.76g 30.19g 1%
Calcium 46mg 37mg 1%
Sodium 27mg 12mg 1%
Protein per 100 calories 1.5g 3.3g N/A
Calories per 10 g protein 655kcal 304kcal N/A
Weight per 100 calories 76g 18g N/A
Unsaturated / Saturated Fat ratio 3.9 4.1 N/A
Net carbs 27.76g 26.89g N/A
Sugar 5.91g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.022mg 0.287mg 0%
Threonine 0.071mg 0.688mg 0%
Isoleucine 0.079mg 0.789mg 0%
Leucine 0.118mg 1.472mg 0%
Lysine 0.118mg 0.928mg 0%
Methionine 0.047mg 0.362mg 0%
Phenylalanine 0.084mg 0.951mg 0%
Valine 0.112mg 1.094mg 0%
Histidine 0.055mg 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
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
Contains more WaterWater +1210.6%
Contains more ProteinProtein +811%
Contains more FatsFats +3077.5%
Contains more OtherOther +257.7%
~equal in Carbs ~30.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 g
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
Contains less Sat. FatSaturated fat -96.7%
Contains more Mono. FatMonounsaturated fat +4899.4%
Contains more Poly. FatPolyunsaturated fat +1339.4%

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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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.