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Cashew vs. Wheat — In-Depth Nutrition Comparison

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What are the main differences between Cashew and Wheat?

  • Cashew is richer in Copper, Phosphorus, Iron, Magnesium, Zinc, Vitamin B1, Manganese, and Vitamin B6, while Wheat is higher in Selenium.
  • Cashew's daily need coverage for Copper is 221% higher.
  • Wheat has 101 times less Saturated Fat than Cashew. Cashew has 7.783g of Saturated Fat, while Wheat has 0.077g.

We used Nuts, cashew nuts, raw and Wheat, KAMUT khorasan, cooked types in this comparison.

Infographic

Cashew vs Wheat 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
8
:
2
Wheat
Contains more Calcium +311.1%
Contains more Iron +279.5%
Contains more Magnesium +508.3%
Contains more Phosphorus +303.4%
Contains more Potassium +302.4%
Contains more Zinc +214.1%
Contains more Copper +960.4%
Contains more Manganese +60.7%
Contains less Sodium -33.3%
Contains more Selenium +60.3%
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 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +311.1%
Contains more Iron +279.5%
Contains more Magnesium +508.3%
Contains more Phosphorus +303.4%
Contains more Potassium +302.4%
Contains more Zinc +214.1%
Contains more Copper +960.4%
Contains more Manganese +60.7%
Contains less Sodium -33.3%
Contains more Selenium +60.3%

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
9
:
2
Wheat
Contains more Vitamin E +275%
Contains more Vitamin B1 +345.3%
Contains more Vitamin B2 +93.3%
Contains more Vitamin B6 +495.7%
Contains more Folate +127.3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +117%
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 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin E +275%
Contains more Vitamin B1 +345.3%
Contains more Vitamin B2 +93.3%
Contains more Vitamin B6 +495.7%
Contains more Folate +127.3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +117%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
4
:
1
Wheat
Contains more Protein +219.1%
Contains more Fats +5183.1%
Contains more Other +273.5%
Contains more Water +1153.5%
Equal in Carbs - 27.6
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
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +219.1%
Contains more Fats +5183.1%
Contains more Other +273.5%
Contains more Water +1153.5%
Equal in Carbs - 27.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
2
:
1
Wheat
Contains more Monounsaturated Fat +28229.8%
Contains more Polyunsaturated fat +3128.4%
Contains less Saturated Fat -99%
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +28229.8%
Contains more Polyunsaturated fat +3128.4%
Contains less Saturated Fat -99%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Wheat
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cashew Wheat Opinion
Net carbs 26.89g 23.3g Cashew
Protein 18.22g 5.71g Cashew
Fats 43.85g 0.83g Cashew
Carbs 30.19g 27.6g Cashew
Calories 553kcal 132kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g 3.07g Wheat
Fiber 3.3g 4.3g Wheat
Calcium 37mg 9mg Cashew
Iron 6.68mg 1.76mg Cashew
Magnesium 292mg 48mg Cashew
Phosphorus 593mg 147mg Cashew
Potassium 660mg 164mg Cashew
Sodium 12mg 8mg Wheat
Zinc 5.78mg 1.84mg Cashew
Copper 2.195mg 0.207mg Cashew
Manganese 1.655mg 1.03mg Cashew
Selenium 19.9µg 31.9µg Wheat
Vitamin A 0IU 4IU Wheat
Vitamin E 0.9mg 0.24mg Cashew
Vitamin C 0.5mg Cashew
Vitamin B1 0.423mg 0.095mg Cashew
Vitamin B2 0.058mg 0.03mg Cashew
Vitamin B3 1.062mg 2.305mg Wheat
Vitamin B5 0.864mg Cashew
Vitamin B6 0.417mg 0.07mg Cashew
Folate 25µg 11µg Cashew
Vitamin K 34.1µg Cashew
Tryptophan 0.287mg 0.051mg Cashew
Threonine 0.688mg 0.172mg Cashew
Isoleucine 0.789mg 0.22mg Cashew
Leucine 1.472mg 0.432mg Cashew
Lysine 0.928mg 0.161mg Cashew
Methionine 0.362mg 0.097mg Cashew
Phenylalanine 0.951mg 0.3mg Cashew
Valine 1.094mg 0.267mg Cashew
Histidine 0.456mg 0.147mg Cashew
Trans Fat 0.002g Cashew
Saturated Fat 7.783g 0.077g Wheat
Monounsaturated Fat 23.797g 0.084g Cashew
Polyunsaturated fat 7.845g 0.243g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Wheat
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
9%
Wheat
Minerals Daily Need Coverage Score
200%
Cashew
61%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 2.84g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 7.706g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2.1)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.