Trail mix vs. Cashew — In-Depth Nutrition Comparison

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What are the main differences between trail mix and cashew?

Trail mix is richer in vitamin B3, folate, and vitamin B2, while cashew is higher in copper, iron, phosphorus, magnesium, manganese, and zinc.
Cashew's daily need coverage for copper is 134% higher.
Cashew has 4 times less vitamin B3 than trail mix. Trail mix has 4.712mg of vitamin B3, while cashew has 1.062mg.
Trail mix is lower in saturated fat.

We used Snacks, trail mix, regular and Nuts, cashew nuts, raw types in this comparison.

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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.

Trail mix

Cashew

Contains more CalciumCalcium

+110.8%

Contains more MagnesiumMagnesium	+84.8%
Contains more IronIron	+119%
Contains more CopperCopper	+122.8%
Contains more ZincZinc	+79.5%
Contains more PhosphorusPhosphorus	+71.9%
Contains less SodiumSodium	-94.8%
Contains more ManganeseManganese	+60.1%

~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.

Trail mix

Cashew

Contains more Vitamin CVitamin C	+180%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+241.4%
Contains more Vitamin B3Vitamin B3	+343.7%
Contains more FolateFolate	+184%

Contains more Vitamin B6Vitamin B6

+39.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.423mg

~equal in Vitamin B5 ~0.864mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.985mg	2.195mg	134%
Iron	3.05mg	6.68mg	45%
Selenium		19.9µg	36%
Phosphorus	345mg	593mg	35%
Magnesium	158mg	292mg	32%
Vitamin K		34.1µg	28%
Monounsaturated fat	12.53g	23.797g	28%
Manganese	1.034mg	1.655mg	27%
Zinc	3.22mg	5.78mg	23%
Vitamin B3	4.712mg	1.062mg	23%
Fats	29.4g	43.85g	22%
Fiber		3.3g	13%
Folate	71µg	25µg	12%
Polyunsaturated fat	9.65g	7.845g	12%
Vitamin B2	0.198mg	0.058mg	11%
Starch		23.49g	10%
Saturated fat	5.55g	7.783g	10%
Protein	13.8g	18.22g	9%
Sodium	229mg	12mg	9%
Vitamin B6	0.298mg	0.417mg	9%
Vitamin E		0.9mg	6%
Calories	462kcal	553kcal	5%
Carbs	44.9g	30.19g	5%
Calcium	78mg	37mg	4%
Vitamin B1	0.462mg	0.423mg	3%
Vitamin C	1.4mg	0.5mg	1%
Potassium	685mg	660mg	1%
Vitamin B5	0.895mg	0.864mg	1%
Protein per 100 calories	3g	3.3g	N/A
Calories per 10 g protein	335kcal	304kcal	N/A
Weight per 100 calories	22g	18g	N/A
Unsaturated / Saturated Fat ratio	4	4.1	N/A
Net carbs	44.9g	26.89g	N/A
Sugar		5.91g	N/A
Vitamin A	1µg	0µg	0%
Tryptophan	0.166mg	0.287mg	0%
Threonine	0.482mg	0.688mg	0%
Isoleucine	0.515mg	0.789mg	0%
Leucine	0.89mg	1.472mg	0%
Lysine	0.515mg	0.928mg	0%
Methionine	0.202mg	0.362mg	0%
Phenylalanine	0.658mg	0.951mg	0%
Valine	0.658mg	1.094mg	0%
Histidine	0.357mg	0.456mg	0%
Fructose		0.05g	0%