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Cashew vs. Brown rice — In-Depth Nutrition Comparison

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The main differences between Cashew and Brown rice

  • Cashew is richer than Brown rice in Copper, Iron, Phosphorus, Magnesium, Zinc, Manganese, Vitamin K, Selenium, and Vitamin B6.
  • Daily need coverage for Copper from Cashew is 232% higher.
  • Cashew contains 171 times more Vitamin K than Brown rice. Cashew contains 34.1µg of Vitamin K, while Brown rice contains 0.2µg.
  • Brown rice contains less Saturated Fat.

Food types used in this article are Nuts, cashew nuts, raw and Rice, brown, long-grain, cooked.

Infographic

Cashew vs Brown rice 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 +1092.9%
Contains more Magnesium +648.7%
Contains more Phosphorus +475.7%
Contains more Potassium +667.4%
Contains more Zinc +714.1%
Contains more Copper +1970.8%
Contains more Manganese +69.9%
Contains more Selenium +243.1%
Contains less Sodium -66.7%
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% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +1133.3%
Contains more Iron +1092.9%
Contains more Magnesium +648.7%
Contains more Phosphorus +475.7%
Contains more Potassium +667.4%
Contains more Zinc +714.1%
Contains more Copper +1970.8%
Contains more Manganese +69.9%
Contains more Selenium +243.1%
Contains less Sodium -66.7%

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
7
:
Contains more Vitamin E +429.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +137.6%
Contains more Vitamin B5 +127.4%
Contains more Vitamin B6 +239%
Contains more Folate +177.8%
Contains more Vitamin K +16950%
Contains more Vitamin B2 +19%
Contains more Vitamin B3 +141.1%
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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin E +429.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +137.6%
Contains more Vitamin B5 +127.4%
Contains more Vitamin B6 +239%
Contains more Folate +177.8%
Contains more Vitamin K +16950%
Contains more Vitamin B2 +19%
Contains more Vitamin B3 +141.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +565%
Contains more Fats +4420.6%
Contains more Carbs +18%
Contains more Other +477.3%
Contains more Water +1251.3%
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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +565%
Contains more Fats +4420.6%
Contains more Carbs +18%
Contains more Other +477.3%
Contains more Water +1251.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +6349.1%
Contains more Polyunsaturated fat +2043.4%
Contains less Saturated Fat -96.7%
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +6349.1%
Contains more Polyunsaturated fat +2043.4%
Contains less Saturated Fat -96.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +2320.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
Equal in Starch - 24.79
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
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +2320.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
Equal in Starch - 24.79

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Brown rice Opinion
Net carbs 26.89g 23.98g Cashew
Protein 18.22g 2.74g Cashew
Fats 43.85g 0.97g Cashew
Carbs 30.19g 25.58g Cashew
Calories 553kcal 123kcal Cashew
Starch 23.49g 24.79g Brown rice
Fructose 0.05g 0g Cashew
Sugar 5.91g 0.24g Brown rice
Fiber 3.3g 1.6g Cashew
Calcium 37mg 3mg Cashew
Iron 6.68mg 0.56mg Cashew
Magnesium 292mg 39mg Cashew
Phosphorus 593mg 103mg Cashew
Potassium 660mg 86mg Cashew
Sodium 12mg 4mg Brown rice
Zinc 5.78mg 0.71mg Cashew
Copper 2.195mg 0.106mg Cashew
Manganese 1.655mg 0.974mg Cashew
Selenium 19.9µg 5.8µg Cashew
Vitamin E 0.9mg 0.17mg Cashew
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 0.178mg Cashew
Vitamin B2 0.058mg 0.069mg Brown rice
Vitamin B3 1.062mg 2.561mg Brown rice
Vitamin B5 0.864mg 0.38mg Cashew
Vitamin B6 0.417mg 0.123mg Cashew
Folate 25µg 9µg Cashew
Vitamin K 34.1µg 0.2µg Cashew
Tryptophan 0.287mg 0.033mg Cashew
Threonine 0.688mg 0.095mg Cashew
Isoleucine 0.789mg 0.109mg Cashew
Leucine 1.472mg 0.214mg Cashew
Lysine 0.928mg 0.099mg Cashew
Methionine 0.362mg 0.058mg Cashew
Phenylalanine 0.951mg 0.133mg Cashew
Valine 1.094mg 0.151mg Cashew
Histidine 0.456mg 0.066mg Cashew
Saturated Fat 7.783g 0.26g Brown rice
Monounsaturated Fat 23.797g 0.369g Cashew
Polyunsaturated fat 7.845g 0.366g Cashew
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Brown rice
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
14%
Brown rice
Minerals Daily Need Coverage Score
200%
Cashew
32%
Brown rice

Comparison summary

Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 7.523g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.