Cashews vs. Mint
Nutrition comparison of Cashews and Mint
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
mint
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and mint:
- Both cashews and mint are high in dietary fiber, iron and potassium.
- Cashew has more thiamin, pantothenic acid and Vitamin B6, however, mint contains more riboflavin and folate.
- Cashew is an excellent source of protein.
- Mint is an excellent source of Vitamin A, Vitamin C and calcium.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Mint (Peppermint, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and mint has 87% less calories than cashew - cashew has 553 calories per 100 grams and mint has 70 calories.
| Cashews | Mint | |
|---|---|---|
| Protein | 13% | ~ |
| Carbohydrates | 21% | ~ |
| Fat | 67% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and mint has 51% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
dietary fiber
Both cashews and mint are high in dietary fiber. Mint has 142% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Mint has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Cashew is an excellent source of protein and it has 386% more protein than mint - cashew has 18.2g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Cashew is high in saturated fat and mint has 97% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and mint has 0.25g of saturated fat.
Vitamins
Vitamin C
Mint is an excellent source of Vitamin C and it has 62 times more Vitamin C than cashew - cashew has 0.5mg of Vitamin C per 100 grams and mint has 31.8mg of Vitamin C.
Vitamin A
Mint is an excellent source of Vitamin A and it has more Vitamin A than cashew - mint has 212ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashew has more Vitamin E than mint - cashew has 0.9mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Vitamin K
Cashew has more Vitamin K than mint - cashew has 34.1ug of Vitamin K per 100 grams and mint does not contain significant amounts.
The B Vitamins
Cashew has more thiamin, pantothenic acid and Vitamin B6, however, mint contains more riboflavin and folate. Both cashews and mint contain significant amounts of niacin.
| Cashews | Mint | |
|---|---|---|
| Thiamin | 0.423 MG | 0.082 MG |
| Riboflavin | 0.058 MG | 0.266 MG |
| Niacin | 1.062 MG | 1.706 MG |
| Pantothenic acid | 0.864 MG | 0.338 MG |
| Vitamin B6 | 0.417 MG | 0.129 MG |
| Folate | 25 UG | 114 UG |
Minerals
calcium
Mint is an excellent source of calcium and it has 557% more calcium than cashew - cashew has 37mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Both cashews and mint are high in iron. Cashew has 31% more iron than mint - cashew has 6.7mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both cashews and mint are high in potassium. Cashew has 16% more potassium than mint - cashew has 660mg of potassium per 100 grams and mint has 569mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mint has more alpha linoleic acid (ALA) than cashew per 100 grams.
| Cashews | Mint | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.435 G |
| Total | 0.062 G | 0.435 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than mint per 100 grams.
| Cashews | Mint | |
|---|---|---|
| other omega 6 | 0.266 G | ~ |
| linoleic acid | 7.782 G | 0.069 G |
| Total | 8.048 G | 0.069 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cashews g
()
|
Daily Values (%) |
Mint g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cashews or mint contain more calories in 100 grams?Cashew is high in calories and mint has 90% less calories than cashew - cashew has 553 calories in 100g and mint has 70 calories.
Does cashews or mint contain more calcium?
Mint is a rich source of calcium and it has 560% more calcium than cashew - cashew has 37mg of calcium in 100 grams and mint has 243mg of calcium.
Does cashews or mint contain more iron?
Both cashews and mint are high in iron. Cashew has 30% more iron than mint - cashew has 6.7mg of iron in 100 grams and mint has 5.1mg of iron.
Does cashews or mint contain more potassium?
Both cashews and mint are high in potassium. Cashew has 20% more potassium than mint - cashew has 660mg of potassium in 100 grams and mint has 569mg of potassium.