Nutrition Comparison Tool

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Dry-Roasted Cashews
×
Edamame
×
Quinoa Cooked
×
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Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Dry-Roasted Cashews 1 oz (x1) 8% DV 163 calories
  • Edamame 1 cup (x1) 9% DV 188 calories
  • Quinoa Cooked 1 cup (x1) 11% DV 222 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Dry-Roasted Cashews 1 oz (x1) 17% DV 13.2g
  • Edamame 1 cup (x1) 10% DV 8.1g
  • Quinoa Cooked 1 cup (x1) 5% DV 3.6g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Dry-Roasted Cashews 1 oz (x1) 3% DV 9.3g
  • Edamame 1 cup (x1) 5% DV 13.8g
  • Quinoa Cooked 1 cup (x1) 13% DV 39.4g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Dry-Roasted Cashews 1 oz (x1) 9% DV 4.3g
  • Edamame 1 cup (x1) 37% DV 18.5g
  • Quinoa Cooked 1 cup (x1) 16% DV 8.1g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Dry-Roasted Cashews 1 oz (x1) 0% DV 0mg
  • Edamame 1 cup (x1) 0% DV 0mg
  • Quinoa Cooked 1 cup (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Dry-Roasted Cashews 1 oz (x1) 3% DV 0.9g
  • Edamame 1 cup (x1) 29% DV 8.1g
  • Quinoa Cooked 1 cup (x1) 19% DV 5.2g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Dry-Roasted Cashews 1 oz (x1) 3% DV 1.4g
  • Edamame 1 cup (x1) 7% DV 3.4g
  • Quinoa Cooked 1 cup (x1) 3% DV 1.6g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Dry-Roasted Cashews 1 oz (x1) 9% DV 1.7mg
  • Edamame 1 cup (x1) 20% DV 3.5mg
  • Quinoa Cooked 1 cup (x1) 15% DV 2.8mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Dry-Roasted Cashews 1 oz (x1) 1% DV 12.8mg
  • Edamame 1 cup (x1) 8% DV 97.7mg
  • Quinoa Cooked 1 cup (x1) 2% DV 31.5mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Dry-Roasted Cashews 1 oz (x1) 3% DV 160.5mg
  • Edamame 1 cup (x1) 14% DV 675.8mg
  • Quinoa Cooked 1 cup (x1) 7% DV 318.2mg
Comparison Table

Table Legend

  1. Dry-Roasted Cashews
  2. Edamame
  3. Quinoa Cooked
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 28 155 185
Calories
(%DV)		 163
(8%)		 188
(9%)		 222
(11%)
Fat (g)
(%DV)		 13.2
(17%)		 8.1
(10%)		 3.6
(5%)
Protein (g)
(%DV)		 4.3
(9%)		 18.5
(37%)		 8.1
(16%)
Carbohydrate (g)
(%DV)		 9.3
(3%)		 13.8
(5%)		 39.4
(13%)
Sugars (g)
(%DV)		 1.4
(3%)		 3.4
(7%)		 1.6
(3%)
Fiber (g)
(%DV)		 0.9
(3%)		 8.1
(29%)		 5.2
(19%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 2.6
(13%)		 1
(5%)		 0.4
(2%)
Net-Carbs (g) 8.4
5.8
34.2
Trans Fatty Acids (g) ~
0
~
  Minerals
Food # 1 2 3
Weight (g) 28 155 185
Calcium (mg)
(%DV)		 12.8
(1%)		 97.7
(8%)		 31.5
(2%)
Iron, Fe (mg)
(%DV)		 1.7
(9%)		 3.5
(20%)		 2.8
(15%)
Potassium, K (mg)
(%DV)		 160.5
(3%)		 675.8
(14%)		 318.2
(7%)
Magnesium (mg)
(%DV)		 73.8
(18%)		 99.2
(24%)		 118.4
(28%)
Phosphorus, P (mg)
(%DV)		 139.2
(11%)		 262
(21%)		 281.2
(22%)
Sodium (mg)
(%DV)		 4.5
(0%)		 9.3
(0%)		 13
(1%)
Zinc, Zn (mg)
(%DV)		 1.6
(14%)		 2.1
(19%)		 2
(18%)
Copper, Cu (mg)
(%DV)		 0.6
(70%)		 0.5
(59%)		 0.4
(39%)
Manganese (mg)
(%DV)		 0.2
(10%)		 1.6
(69%)		 1.2
(51%)
Selenium, Se (mcg)
(%DV)		 3.3
(6%)		 1.2
(2%)		 5.2
(9%)
Fluoride, F (mcg)
(%AI)		 ~
(~%)		 ~
(~%)		 ~
(~%)
Molybdenum (mcg) ~
~
~
Iodine, I (mcg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (mcg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 28 155 185
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 23.3
(3%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 9.5
(11%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.1
(5%)		 0.3
(26%)		 0.2
(16%)
Riboflavin (B2) (mg)
(%DV)		 0.1
(4%)		 0.2
(18%)		 0.2
(16%)
Niacin (B3) (mg)
(%DV)		 0.4
(2%)		 1.4
(9%)		 0.8
(5%)
Vitamin B5 (PA) (mg)
(%DV)		 0.3
(7%)		 0.6
(12%)		 ~
(~%)
Vitamin B6 (mg)
(%DV)		 0.1
(4%)		 0.2
(9%)		 0.2
(13%)
Biotin (mcg) ~
~
~
Folate (B9) (mcg)
(%DV)		 19.6
(5%)		 482.1
(121%)		 77.7
(19%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 19.6
(5%)		 482.1
(121%)		 77.7
(19%)
Folate DFE (mcg)
(%)		 19.6
(5%)		 482.1
(121%)		 77.7
(19%)
Choline (mg)
(%DV)		 17.3
(3%)		 87.3
(16%)		 42.6
(8%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 271.3
(3%)		 5.6
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 12.4
(0%)		 0
(0%)
Vitamin A, IU (IU)
(%DV)		 0
(0%)		 461.9
(15%)		 9.3
(0%)
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 6.5
2509.5
98.1
Vitamin E (mg)
(%DV)		 0.3
(2%)		 1.1
(7%)		 1.2
(8%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) ~
~
~
Vitamin D3 (mcg) ~
~
~
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 9.9
(8%)		 41.4
(34%)		 0
(0%)
Vitamin K1 (mcg) ~
0
~
Menaquinone-4 (mcg) ~
0
~
  Other
Food # 1 2 3
Weight (g) 28 155 185
Water (g) 0.5
112.8
132.5
Ash (g) 1
2
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 1.79
0.6
4.16
  Carbohydrates
Food # 1 2 3
Weight (g) 28 155 185
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)		 ~
(~%)		 ~
(~%)		 ~
(~%)
Sucrose (g) ~
1.7
~
Glucose (Dextrose) (g) ~
0
~
Fructose (g) ~
0.2
~
Lactose (g) ~
0
~
Maltose (g) ~
1.5
~
Galactose (g) ~
0
~
Starch (g) ~
2.3
32.6
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 28 155 185
Monounsaturated Fats (mg) 7758
1987
977
Polyunsaturated Fats (mg) 2225
3342
1994
Omega 3s (mg)
(%AI)		 46
(3%)		 560
(35%)		 28
(2%)
Omega 6s (mg)
(%AI)		 2175
(13%)		 2781
(16%)		 1802
(11%)
Omega 3 to Omega 6 Ratio 0.02
0.2
0.02
Omega 6 to Omega 3 Ratio 47.58
4.97
64.93
18:3 n-3 c,c,c (ALA) (mg) ~
555
~
20:5 n-3 (EPA) (mg) 0
5
0
22:5 n-3 (DPA) (mg) 0
0
0
22:6 n-3 (DHA) (mg) 0
0
28
Trans-Polyenoic Fats (mg) ~
6
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) 44.872
~
~
4:0 (mg) 0
0
0
6:0 (mg) 0
0
0
8:0 (mg) 37
0
0
10:0 (mg) 37
0
0
12:0 (mg) 223
0
0
13:0 (mg) ~
~
~
14:0 (mg) 99
6
0
15:0 (mg) ~
0
~
16:0 (mg) 1236
677
363
17:0 (mg) ~
5
~
18:0 (mg) 844
223
22
20:0 (mg) ~
17
~
22:0 (mg) ~
20
~
24:0 (mg) ~
11
~
14:1 (mg) ~
0
~
15:1 (mg) ~
0
~
16:1 undifferentiated (mg) 90
6
0
16:1 c (mg) ~
6
~
17:1 (mg) ~
5
~
18:1 undifferentiated (mg) 7613
1961
860
18:1 c (mg) ~
1955
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 39
14
57
22:1 undifferentiated (mg) 0
2
50
22:1 c (mg) ~
~
~
24:1 c (mg) ~
0
~
18:2 undiff (mg) 2175
2778
1802
18:2 n-6 c,c (mg) ~
2773
~
18:2 CLAs (mg) ~
0
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 46
555
157
18:3 n-6 c,c,c (mg) ~
0
~
18:3i (mg) ~
~
~
18:4 (mg) 0
0
0
20:2 n-6 c,c (mg) ~
3
~
20:3 undifferentiated (mg) ~
0
~
20:3 n-3 (mg) ~
0
~
20:3 n-6 (mg) ~
0
~
20:4 undifferentiated (mg) 0
0
6
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
0
~
Trans-Monoenoic Fats (mg) ~
8
~
16:1 t (mg) ~
0
~
18:1 t (mg) ~
6
~
22:1 t (mg) ~
2
~
18:2 t not further def. (mg) ~
6
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 28 155 185
Betaine (mg) ~
7
~
Tryptophan (mg)
(%RDI)		 67
(24%)		 195
(70%)		 96
(34%)
Threonine (mg)
(%RDI)		 168
(16%)		 513
(49%)		 242
(23%)
Isoleucine (mg)
(%RDI)		 208
(15%)		 465
(33%)		 290
(21%)
Leucine (mg)
(%RDI)		 365
(13%)		 1155
(42%)		 483
(18%)
Lysine (mg)
(%RDI)		 232
(11%)		 1155
(55%)		 442
(21%)
Methionine (mg)
(%RDI)		 78
(11%)		 219
(30%)		 178
(24%)
Cystine (mg)
(%RDI)		 80
(28%)		 192
(67%)		 117
(41%)
Phenylalanine (mg)
(%RDI)		 225
(26%)		 756
(86%)		 342
(39%)
Tyrosine (mg)
(%RDI)		 139
(16%)		 521
(60%)		 154
(18%)
Valine (mg)
(%RDI)		 295
(16%)		 502
(28%)		 342
(19%)
Arginine (mg) 494
1122
629
Histidine (mg)
(%RDI)		 113
(16%)		 414
(59%)		 235
(34%)
Alanine (mg) 199
691
339
Aspartic acid (mg) 427
2089
653
Glutamic acid (mg) 1029
3131
1073
Glycine (mg) 228
673
400
Proline (mg) 196
1063
444
Serine (mg) 241
1031
326
Hydroxyproline (mg) ~
0
~
Data Source
Dry-Roasted Cashews
USDA Food Data Central Standard Release (Common)
Edamame
USDA Food Data Central Standard Release (Common)
Quinoa Cooked
USDA Food Data Central Standard Release (Common)
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