Nutrition Comparison Tool
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Dry Roasted Cashews
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Edamame (Frozen, Prepared)
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Quinoa, cooked
×
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


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

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Dry Roasted Cashews 1 oz (x1) 17% DV 13.2g
  • Edamame (Frozen, Prepared) 1 cup (x1) 10% DV 8.1g
  • Quinoa, cooked 1 cup (x1) 5% DV 3.6g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Dry Roasted Cashews 1 oz (x1) 3% DV 9.3g
  • Edamame (Frozen, Prepared) 1 cup (x1) 5% DV 13.8g
  • Quinoa, cooked 1 cup (x1) 14% DV 39.4g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Dry Roasted Cashews 1 oz (x1) 9% DV 4.3g
  • Edamame (Frozen, Prepared) 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 (Frozen, Prepared) 1 cup (x1) 0% DV 0mg
  • Quinoa, cooked 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Dry Roasted Cashews 1 oz (x1) 13% DV 2.6g
  • Edamame (Frozen, Prepared) 1 cup (x1) 5% DV 0.96g
  • Quinoa, cooked 1 cup (x1) 2% DV 0.43g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Dry Roasted Cashews 1 oz (x1) 3% DV 0.85g
  • Edamame (Frozen, Prepared) 1 cup (x1) 29% DV 8.1g
  • Quinoa, cooked 1 cup (x1) 19% DV 5.2g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Dry Roasted Cashews 1 oz (x1) 3% DV 1.4g
  • Edamame (Frozen, Prepared) 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 (Frozen, Prepared) 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 (Frozen, Prepared) 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 (Frozen, Prepared) 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 (Frozen, Prepared)
  3. Quinoa, cooked
155 nutrients
-- = 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
(14%)
Sugars (g)
(%DV)		 1.4
(3%)		 3.4
(7%)		 1.6
(3%)
Fiber (g)
(%DV)		 0.85
(3%)		 8.1
(29%)		 5.2
(19%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 2.6
(13%)		 0.96
(5%)		 0.43
(2%)
Net-Carbs (g) 8.4
5.8
34.2
Trans Fatty Acids (g) --
0.01
--
  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)		 0.63
(70%)		 0.53
(59%)		 0.36
(39%)
Manganese (mg)
(%DV)		 0.23
(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) --
--
0
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)		 0.06
(5%)		 0.31
(26%)		 0.2
(16%)
Riboflavin (B2) (mg)
(%DV)		 0.06
(4%)		 0.24
(18%)		 0.2
(16%)
Niacin (B3) (mg)
(%DV)		 0.4
(2%)		 1.4
(9%)		 0.76
(5%)
Vitamin B5 (PA) (mg)
(%DV)		 0.35
(7%)		 0.61
(12%)		 --
(--%)
Vitamin B6 (mg)
(%DV)		 0.07
(4%)		 0.16
(9%)		 0.23
(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) 0 461.9 9.3
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 6.5
2509.5
98.1
Vitamin E (mg)
(%DV)		 0.26
(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 (K2) (mcg) --
0
--
  Other
Food # 1 2 3
Weight (g) 28 155 185
Water (g) 0.48
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) --
0.19
--
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 (g) 7.758
1.987
0.977
Polyunsaturated Fats (g) 2.225
3.342
1.994
Omega 3s (g)
(%AI)		 0.046
(3%)		 0.56
(35%)		 0.157
(10%)
Omega 6s (g)
(%AI)		 2.175
(13%)		 2.776
(16%)		 1.802
(11%)
Omega 3 to Omega 6 Ratio 0.02
0.2
0.09
Omega 6 to Omega 3 Ratio 47.58
4.96
11.46
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 0.555
(35%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0.005
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0.028
n-3-Eicosatrienoic Acid (20:3) (g) --
0
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
2.773
--
gamma-Linolenic Acid (GLA) (g) --
0
--
c-c-n6-Eicosadienoic Acid (g) --
0.003
--
DHG-linolenic acid (DGLA) (g) --
0
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0.037
0
0
Capric Acid (10:0) (g) 0.037
0
0
Lauric Acid (12:0) (g) 0.223
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.099
0.006
0
Pentadecanoic Acid (15:0) (g) --
0
--
Palmitic Acid (16:0) (g) 1.236
0.677
0.363
Margaric Acid (17:0) (g) --
0.005
--
Stearic Acid (18:0) (g) 0.844
0.223
0.022
Arachidic Acid (20:0) (g) --
0.017
--
Behenic Acid (22:0) (g) --
0.02
--
Lignoceric Acid (24:0) (g) --
0.011
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0
--
Pentadecenoic Acid (15:1) (g) --
0
--
Palmitoleic Acid (16:1) (g) 0.09
0.006
0
cis-Palmitoleic Acid (16:1 cis) (g) --
0.006
--
Heptadecenoic Acid (17:1) (g) --
0.005
--
Oleic Acid (18:1) (g) 7.613
1.961
0.86
c-Oleic Acid (18:1 cis) (g) --
1.955
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.039
0.014
0.057
Docosenoic Acid (22:1) (g) 0
0.002
0.05
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
0
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 2.175
2.778
1.802
Conjugated Linoleic Acid (CLAs) (g) --
0
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.046
0.555
0.157
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
0
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0.006
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
0
--
Trans Fats  
t-Polyenoic Fats (g) --
0.006
--
t-Monoenoic Fats (g) --
0.008
--
t-Palmitoleic Acid (16:1 t) (g) --
0
--
t-Oleic Acid (18:1 t) (g) --
0.006
--
t-Docosenoic Acid (22:1 t) (g) --
0.002
--
t-Octadecadienoic Acid (18:2 t) (g) --
0.006
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) 0.045
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 28 155 185
Essential  
Histidine (mg)
(%RDI)		 113
(16%)		 414
(59%)		 235
(34%)
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%)
Phenylalanine (mg)
(%RDI)		 225
(26%)		 756
(86%)		 342
(39%)
Threonine (mg)
(%RDI)		 168
(16%)		 513
(49%)		 242
(23%)
Tryptophan (mg)
(%RDI)		 67
(24%)		 195
(70%)		 96
(34%)
Valine (mg)
(%RDI)		 295
(16%)		 502
(28%)		 342
(19%)
Conditional  
Arginine (mg) 494
1122
629
Cystine (mg)
(%RDI)		 80
(28%)		 192
(67%)		 117
(41%)
Glycine (mg) 228
673
400
Proline (mg) 196
1063
444
Tyrosine (mg)
(%RDI)		 139
(16%)		 521
(60%)		 154
(18%)
Non-Essential  
Alanine (mg) 199
691
339
Aspartic acid (mg) 427
2089
653
Betaine (mg) --
7
--
Glutamic acid (mg) 1029
3131
1073
Hydroxyproline (mg) --
0
--
Serine (mg) 241
1031
326
Data Source
Dry Roasted Cashews
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Edamame (Frozen, Prepared)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Quinoa, cooked
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.