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  6. Dates vs. Cashew

Dates vs. Cashew — In-Depth Nutrition Comparison

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The main differences between dates and cashew

  • Cashew is richer than dates in copper, phosphorus, iron, manganese, magnesium, zinc, vitamin B1, selenium, and vitamin K.
  • Daily need coverage for copper for cashew is 221% higher.
  • Dates contain less saturated fat.
  • Cashew has a lower glycemic index than dates.

Food types used in this article are Dates, deglet noor and Nuts, cashew nuts, raw.

Infographic

Dates 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.
Dates
Dates
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Cashew
Cashew
7
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 less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +579.1%
Contains more IronIron +554.9%
Contains more CopperCopper +965.5%
Contains more ZincZinc +1893.1%
Contains more PhosphorusPhosphorus +856.5%
Contains more ManganeseManganese +531.7%
Contains more SeleniumSelenium +563.3%
~equal in Calcium ~37mg
~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.
Dates
Dates
2
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 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Cashew
Cashew
7
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 B2Vitamin B2 +13.8%
Contains more Vitamin B3Vitamin B3 +20%
Contains more Vitamin CVitamin C +25%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin B1Vitamin B1 +713.5%
Contains more Vitamin B5Vitamin B5 +46.7%
Contains more Vitamin B6Vitamin B6 +152.7%
Contains more Vitamin KVitamin K +1163%
Contains more FolateFolate +31.6%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Cashew DV% diff.
Copper 0.206mg 2.195mg 221%
Phosphorus 62mg 593mg 76%
Iron 1.02mg 6.68mg 71%
Fats 0.39g 43.85g 67%
Manganese 0.262mg 1.655mg 61%
Magnesium 43mg 292mg 59%
Monounsaturated fat 0.036g 23.797g 59%
Polyunsaturated fat 0.019g 7.845g 52%
Zinc 0.29mg 5.78mg 50%
Saturated fat 0.032g 7.783g 35%
Protein 2.45g 18.22g 32%
Selenium 3µg 19.9µg 31%
Vitamin B1 0.052mg 0.423mg 31%
Vitamin K 2.7µg 34.1µg 26%
Fructose 19.56g 0.05g 24%
Fiber 8g 3.3g 19%
Vitamin B6 0.165mg 0.417mg 19%
Carbs 75.03g 30.19g 15%
Calories 282kcal 553kcal 14%
Starch 23.49g 10%
Vitamin E 0.05mg 0.9mg 6%
Vitamin B5 0.589mg 0.864mg 6%
Folate 19µg 25µg 2%
Vitamin B2 0.066mg 0.058mg 1%
Vitamin B3 1.274mg 1.062mg 1%
Choline 6.3mg 1%
Protein per 100 calories 0.87g 3.3g N/A
Calories per 10 g protein 1151kcal 304kcal N/A
Weight per 100 calories 35g 18g N/A
Unsaturated / Saturated Fat ratio 1.7 4.1 N/A
Vitamin C 0.4mg 0.5mg 0%
Net carbs 67.03g 26.89g N/A
Calcium 39mg 37mg 0%
Potassium 656mg 660mg 0%
Sugar 63.35g 5.91g N/A
Sodium 2mg 12mg 0%
Tryptophan 0.012mg 0.287mg 0%
Threonine 0.043mg 0.688mg 0%
Isoleucine 0.049mg 0.789mg 0%
Leucine 0.084mg 1.472mg 0%
Lysine 0.066mg 0.928mg 0%
Methionine 0.022mg 0.362mg 0%
Phenylalanine 0.05mg 0.951mg 0%
Valine 0.071mg 1.094mg 0%
Histidine 0.032mg 0.456mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Cashew
Cashew
3
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 CarbsCarbs +148.5%
Contains more WaterWater +294.8%
Contains more ProteinProtein +643.7%
Contains more FatsFats +11143.6%
Contains more OtherOther +58.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 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 -99.6%
Contains more Mono. FatMonounsaturated fat +66002.8%
Contains more Poly. FatPolyunsaturated fat +41189.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
Dates
4
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Cashew
Cashew
1
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
Contains more SucroseSucrose +310.3%
Contains more GlucoseGlucose +39640%
Contains more FructoseFructose +39020%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
~equal in Lactose ~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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.