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Mixed nuts vs. Cashew — In-Depth Nutrition Comparison

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The main differences between mixed nuts and cashew

  • Mixed nuts are richer in vitamin E, vitamin B3, selenium, and manganese, yet cashew is richer in copper, iron, vitamin K, zinc, phosphorus, and vitamin B1.
  • Daily need coverage for copper for cashew is 143% higher.
  • Mixed nuts contain 9 times more vitamin E than cashew. Mixed nuts contain 7.82mg of vitamin E, while cashew contains 0.9mg.

Food types used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Nuts, cashew nuts, raw.

Infographic

Mixed nuts vs Cashew 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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%
Contains more CalciumCalcium +216.2%
Contains less SodiumSodium -58.3%
Contains more ManganeseManganese +23.3%
Contains more SeleniumSelenium +70.4%
Contains more MagnesiumMagnesium +27.5%
Contains more IronIron +155.9%
Contains more CopperCopper +142%
Contains more ZincZinc +72%
Contains more PhosphorusPhosphorus +30%
~equal in Potassium ~660mg

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.
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% 156% 47% 45% 145% 68% 81% 0% 14% 62%
Cashew
Cashew
3
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 EVitamin E +768.9%
Contains more Vitamin B2Vitamin B2 +237.9%
Contains more Vitamin B3Vitamin B3 +625.9%
Contains more Vitamin B5Vitamin B5 +31.9%
Contains more FolateFolate +232%
Contains more Vitamin B1Vitamin B1 +123.8%
Contains more Vitamin B6Vitamin B6 +18.5%
Contains more Vitamin KVitamin K +498.2%
~equal in Vitamin C ~0.5mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Cashew DV% diff.
Copper 0.907mg 2.195mg 143%
Omega-6 (Linoleic acid) 14.455g 85%
Iron 2.61mg 6.68mg 51%
Vitamin E 7.82mg 0.9mg 46%
Polyunsaturated fat 14.612g 7.845g 45%
Vitamin B3 7.709mg 1.062mg 42%
Selenium 33.9µg 19.9µg 25%
Vitamin K 5.7µg 34.1µg 24%
Zinc 3.36mg 5.78mg 22%
Phosphorus 456mg 593mg 20%
Vitamin B1 0.189mg 0.423mg 20%
Manganese 2.04mg 1.655mg 17%
Fats 53.95g 43.85g 16%
Magnesium 229mg 292mg 15%
Fiber 7g 3.3g 15%
Folate 83µg 25µg 15%
Monounsaturated fat 28.488g 23.797g 12%
Vitamin B2 0.196mg 0.058mg 11%
Choline 52mg 9%
Calcium 117mg 37mg 8%
Starch 4.2g 23.49g 8%
Vitamin B5 1.14mg 0.864mg 6%
Vitamin B6 0.352mg 0.417mg 5%
Omega-3 (ALA) 0.082g 5%
Protein 20.04g 18.22g 4%
Saturated fat 8.711g 7.783g 4%
Calories 607kcal 553kcal 3%
Carbs 21.05g 30.19g 3%
Potassium 632mg 660mg 1%
Protein per 100 calories 3.3g 3.3g N/A
Calories per 10 g protein 303kcal 304kcal N/A
Weight per 100 calories 16g 18g N/A
Unsaturated / Saturated Fat ratio 4.9 4.1 N/A
Vitamin C 0.5mg 0.5mg 0%
Net carbs 14.05g 26.89g N/A
Sugar 4.15g 5.91g N/A
Sodium 5mg 12mg 0%
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.287mg 0%
Threonine 0.703mg 0.688mg 0%
Isoleucine 0.826mg 0.789mg 0%
Leucine 1.656mg 1.472mg 0%
Lysine 0.782mg 0.928mg 0%
Methionine 0.283mg 0.362mg 0%
Phenylalanine 1.182mg 0.951mg 0%
Valine 1.001mg 1.094mg 0%
Histidine 0.572mg 0.456mg 0%
Fructose 0g 0.05g 0%
Omega-3 (EPA) 0.005g 0g N/A
Omega-6 (Eicosadienoic acid) 0.013g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
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
Contains more FatsFats +23%
Contains more CarbsCarbs +43.4%
Contains more WaterWater +150%
~equal in Protein ~18.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Cashew
Cashew
1
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 more Mono. FatMonounsaturated fat +19.7%
Contains more Poly. FatPolyunsaturated fat +86.3%
Contains less Sat. FatSaturated fat -10.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cashew
Cashew
4
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 StarchStarch +459.3%
Contains more SucroseSucrose +40%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.