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Cashew vs. Oat — In-Depth Nutrition Comparison

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A recap on differences between Cashew and Oat

  • Cashew is higher in Copper, Magnesium, Iron, Vitamin B6, Zinc, and Phosphorus, yet Oat is higher in Manganese, Fiber, and Vitamin B1.
  • Cashew covers your daily Copper needs 174% more than Oat.
  • Cashew contains 6 times more Saturated Fat than Oat. While Cashew contains 7.783g of Saturated Fat, Oat contains only 1.217g.

Food varieties used in this article are Nuts, cashew nuts, raw and Oats.

Infographic

Cashew vs Oat 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.
Cashew
7
:
3
Oat
Contains more Iron +41.5%
Contains more Magnesium +65%
Contains more Phosphorus +13.4%
Contains more Potassium +53.8%
Contains more Zinc +45.6%
Contains more Copper +250.6%
Contains more Calcium +45.9%
Contains less Sodium -83.3%
Contains more Manganese +197%
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 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Iron +41.5%
Contains more Magnesium +65%
Contains more Phosphorus +13.4%
Contains more Potassium +53.8%
Contains more Zinc +45.6%
Contains more Copper +250.6%
Contains more Calcium +45.9%
Contains less Sodium -83.3%
Contains more Manganese +197%

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
:
4
Oat
Contains more Vitamin C +∞%
Contains more Vitamin B3 +10.5%
Contains more Vitamin B6 +250.4%
Contains more Vitamin B1 +80.4%
Contains more Vitamin B2 +139.7%
Contains more Vitamin B5 +56.1%
Contains more Folate +124%
Equal in Vitamin B3 - 0.961
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 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +10.5%
Contains more Vitamin B6 +250.4%
Contains more Vitamin B1 +80.4%
Contains more Vitamin B2 +139.7%
Contains more Vitamin B5 +56.1%
Contains more Folate +124%
Equal in Vitamin B3 - 0.961

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
3
:
2
Oat
Contains more Fats +535.5%
Contains more Other +47.7%
Contains more Carbs +119.5%
Contains more Water +58.1%
Equal in Protein - 16.89
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
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Fats +535.5%
Contains more Other +47.7%
Contains more Carbs +119.5%
Contains more Water +58.1%
Equal in Protein - 16.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
2
:
1
Oat
Contains more Monounsaturated Fat +992.6%
Contains more Polyunsaturated fat +209.5%
Contains less Saturated Fat -84.4%
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains more Monounsaturated Fat +992.6%
Contains more Polyunsaturated fat +209.5%
Contains less Saturated Fat -84.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Oat
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 Oat Opinion
Net carbs 26.89g 55.67g Oat
Protein 18.22g 16.89g Cashew
Fats 43.85g 6.9g Cashew
Carbs 30.19g 66.27g Oat
Calories 553kcal 389kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g Oat
Fiber 3.3g 10.6g Oat
Calcium 37mg 54mg Oat
Iron 6.68mg 4.72mg Cashew
Magnesium 292mg 177mg Cashew
Phosphorus 593mg 523mg Cashew
Potassium 660mg 429mg Cashew
Sodium 12mg 2mg Oat
Zinc 5.78mg 3.97mg Cashew
Copper 2.195mg 0.626mg Cashew
Manganese 1.655mg 4.916mg Oat
Selenium 19.9µg Cashew
Vitamin E 0.9mg Cashew
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 0.763mg Oat
Vitamin B2 0.058mg 0.139mg Oat
Vitamin B3 1.062mg 0.961mg Cashew
Vitamin B5 0.864mg 1.349mg Oat
Vitamin B6 0.417mg 0.119mg Cashew
Folate 25µg 56µg Oat
Vitamin K 34.1µg Cashew
Tryptophan 0.287mg 0.234mg Cashew
Threonine 0.688mg 0.575mg Cashew
Isoleucine 0.789mg 0.694mg Cashew
Leucine 1.472mg 1.284mg Cashew
Lysine 0.928mg 0.701mg Cashew
Methionine 0.362mg 0.312mg Cashew
Phenylalanine 0.951mg 0.895mg Cashew
Valine 1.094mg 0.937mg Cashew
Histidine 0.456mg 0.405mg Cashew
Saturated Fat 7.783g 1.217g Oat
Monounsaturated Fat 23.797g 2.178g Cashew
Polyunsaturated fat 7.845g 2.535g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Oat
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
33%
Oat
Minerals Daily Need Coverage Score
200%
Cashew
154%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 6.566g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.9)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 34)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.