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Cashew vs. Cornmeal — In-Depth Nutrition Comparison

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How are Cashew and Cornmeal different?

  • Cashew is higher in Copper, Phosphorus, Manganese, Magnesium, Zinc, Iron, and Vitamin K, however, Cornmeal is richer in Folate, and Vitamin B2.
  • Daily need coverage for Copper from Cashew is 235% higher.
  • Cornmeal has less Saturated Fat.

Nuts, cashew nuts, raw and Cornmeal, degermed, enriched, yellow are the varieties used in this article.

Infographic

Cashew vs Cornmeal infographic
Infographic link

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.
Contains more Calcium +1133.3%
Contains more Iron +53.2%
Contains more Magnesium +812.5%
Contains more Phosphorus +499%
Contains more Potassium +364.8%
Contains more Zinc +775.8%
Contains more Copper +2788.2%
Contains more Manganese +851.1%
Contains more Selenium +89.5%
Contains less Sodium -41.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +1133.3%
Contains more Iron +53.2%
Contains more Magnesium +812.5%
Contains more Phosphorus +499%
Contains more Potassium +364.8%
Contains more Zinc +775.8%
Contains more Copper +2788.2%
Contains more Manganese +851.1%
Contains more Selenium +89.5%
Contains less Sodium -41.7%

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.
Cashew
5
:
Contains more Vitamin E +650%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +260%
Contains more Vitamin B6 +129.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +30.3%
Contains more Vitamin B2 +558.6%
Contains more Vitamin B3 +367.8%
Contains more Folate +736%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin E +650%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +260%
Contains more Vitamin B6 +129.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +30.3%
Contains more Vitamin B2 +558.6%
Contains more Vitamin B3 +367.8%
Contains more Folate +736%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +156.3%
Contains more Fats +2405.7%
Contains more Other +398%
Contains more Carbs +163.2%
Contains more Water +115%
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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more Protein +156.3%
Contains more Fats +2405.7%
Contains more Other +398%
Contains more Carbs +163.2%
Contains more Water +115%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +6001.8%
Contains more Polyunsaturated fat +847.5%
Contains less Saturated Fat -97.2%
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains more Monounsaturated Fat +6001.8%
Contains more Polyunsaturated fat +847.5%
Contains less Saturated Fat -97.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +754.4%
Contains more Starch +212%
Contains more Glucose +1020%
Contains more Fructose +240%
Contains more Maltose +∞%
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
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Contains more Sucrose +754.4%
Contains more Starch +212%
Contains more Glucose +1020%
Contains more Fructose +240%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Cornmeal
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cashew Cornmeal Opinion
Net carbs 26.89g 75.55g Cornmeal
Protein 18.22g 7.11g Cashew
Fats 43.85g 1.75g Cashew
Carbs 30.19g 79.45g Cornmeal
Calories 553kcal 370kcal Cashew
Starch 23.49g 73.3g Cornmeal
Fructose 0.05g 0.17g Cornmeal
Sugar 5.91g 1.61g Cornmeal
Fiber 3.3g 3.9g Cornmeal
Calcium 37mg 3mg Cashew
Iron 6.68mg 4.36mg Cashew
Magnesium 292mg 32mg Cashew
Phosphorus 593mg 99mg Cashew
Potassium 660mg 142mg Cashew
Sodium 12mg 7mg Cornmeal
Zinc 5.78mg 0.66mg Cashew
Copper 2.195mg 0.076mg Cashew
Manganese 1.655mg 0.174mg Cashew
Selenium 19.9µg 10.5µg Cashew
Vitamin A 0IU 214IU Cornmeal
Vitamin A RAE 0µg 11µg Cornmeal
Vitamin E 0.9mg 0.12mg Cashew
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 0.551mg Cornmeal
Vitamin B2 0.058mg 0.382mg Cornmeal
Vitamin B3 1.062mg 4.968mg Cornmeal
Vitamin B5 0.864mg 0.24mg Cashew
Vitamin B6 0.417mg 0.182mg Cashew
Folate 25µg 209µg Cornmeal
Vitamin K 34.1µg 0µg Cashew
Tryptophan 0.287mg 0.038mg Cashew
Threonine 0.688mg 0.172mg Cashew
Isoleucine 0.789mg 0.242mg Cashew
Leucine 1.472mg 1.006mg Cashew
Lysine 0.928mg 0.105mg Cashew
Methionine 0.362mg 0.162mg Cashew
Phenylalanine 0.951mg 0.366mg Cashew
Valine 1.094mg 0.337mg Cashew
Histidine 0.456mg 0.172mg Cashew
Saturated Fat 7.783g 0.22g Cornmeal
Monounsaturated Fat 23.797g 0.39g Cashew
Polyunsaturated fat 7.845g 0.828g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Cornmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
34%
Cashew
46%
Cornmeal
Minerals Daily Need Coverage Score
200%
Cashew
37%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 4.3g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 7.563g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $1.1)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.