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  6. Shiitake vs. Cashew

Shiitake vs. Cashew — In-Depth Nutrition Comparison

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A recap on the differences between shiitake and cashew

  • Cashew is higher than shiitake in copper, iron, phosphorus, fats, magnesium, manganese, zinc, protein, vitamin B1, and selenium.
  • Cashew covers your daily copper needs 228% more than shiitake.

Food varieties used in this article are Mushrooms, shiitake, raw and Nuts, cashew nuts, raw.

Infographic

Shiitake 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 14% 0.6% 27% 15% 47% 28% 48% 1.2% 30% 31%
Cashew
Cashew
9
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 -25%
Contains more MagnesiumMagnesium +1360%
Contains more CalciumCalcium +1750%
Contains more PotassiumPotassium +117.1%
Contains more IronIron +1529.3%
Contains more CopperCopper +1445.8%
Contains more ZincZinc +461.2%
Contains more PhosphorusPhosphorus +429.5%
Contains more ManganeseManganese +619.6%
Contains more SeleniumSelenium +249.1%

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 0% 6% 0% 0% 3.8% 50% 73% 90% 68% 0% 0% 9.8%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +274.1%
Contains more Vitamin B3Vitamin B3 +265.1%
Contains more Vitamin B5Vitamin B5 +73.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2720%
Contains more Vitamin B6Vitamin B6 +42.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +92.3%
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shiitake Cashew DV% diff.
Copper 0.142mg 2.195mg 228%
Iron 0.41mg 6.68mg 78%
Phosphorus 112mg 593mg 69%
Fats 0.49g 43.85g 67%
Magnesium 20mg 292mg 65%
Manganese 0.23mg 1.655mg 62%
Monounsaturated fat 23.797g 59%
Polyunsaturated fat 7.845g 52%
Zinc 1.03mg 5.78mg 43%
Saturated fat 7.783g 35%
Vitamin B1 0.015mg 0.423mg 34%
Protein 2.24g 18.22g 32%
Vitamin K 34.1µg 28%
Calories 34kcal 553kcal 26%
Selenium 5.7µg 19.9µg 26%
Vitamin B3 3.877mg 1.062mg 18%
Vitamin B5 1.5mg 0.864mg 13%
Vitamin B2 0.217mg 0.058mg 12%
Potassium 304mg 660mg 10%
Starch 23.49g 10%
Vitamin B6 0.293mg 0.417mg 10%
Carbs 6.79g 30.19g 8%
Vitamin E 0.9mg 6%
Calcium 2mg 37mg 4%
Fiber 2.5g 3.3g 3%
Folate 13µg 25µg 3%
Vitamin D* 18 IU 0 IU 2%
Vitamin D 0.4µg 0µg 2%
Vitamin C 0.5mg 1%
Protein per 100 calories 6.6g 3.3g N/A
Calories per 10 g protein 152kcal 304kcal N/A
Weight per 100 calories 294g 18g N/A
Unsaturated / Saturated Fat ratio 4.1 N/A
Net carbs 4.29g 26.89g N/A
Sugar 2.38g 5.91g N/A
Sodium 9mg 12mg 0%
Tryptophan 0.011mg 0.287mg 0%
Threonine 0.134mg 0.688mg 0%
Isoleucine 0.111mg 0.789mg 0%
Leucine 0.189mg 1.472mg 0%
Lysine 0.134mg 0.928mg 0%
Methionine 0.033mg 0.362mg 0%
Phenylalanine 0.111mg 0.951mg 0%
Valine 0.145mg 1.094mg 0%
Histidine 0.056mg 0.456mg 0%
Fructose 0g 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 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 WaterWater +1625.8%
Contains more ProteinProtein +713.4%
Contains more FatsFats +8849%
Contains more CarbsCarbs +344.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 2.38 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cashew
Cashew
3
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 GlucoseGlucose +4660%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.