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  6. Cashew vs. Wild rice raw

Cashew vs. Wild rice raw — In-Depth Nutrition Comparison

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A recap on differences between Cashew and Wild rice raw

  • Cashew is higher in Copper, Iron, Selenium, Magnesium, Vitamin K, Vitamin B1, and Phosphorus, yet Wild rice raw is higher in Vitamin B3, and Folate.
  • Cashew covers your daily Copper needs 186% more than Wild rice raw.
  • Cashew contains 50 times more Saturated Fat than Wild rice raw. While Cashew contains 7.783g of Saturated Fat, Wild rice raw contains only 0.156g.

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

Infographic

Cashew vs Wild rice raw 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
Cashew
8
:
2
Wild rice raw
Wild rice raw
Contains more Calcium +76.2%
Contains more Iron +240.8%
Contains more Magnesium +65%
Contains more Phosphorus +37%
Contains more Potassium +54.6%
Contains more Copper +318.9%
Contains more Manganese +24.5%
Contains more Selenium +610.7%
Contains less Sodium -41.7%
Equal in Zinc - 5.96
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Calcium +76.2%
Contains more Iron +240.8%
Contains more Magnesium +65%
Contains more Phosphorus +37%
Contains more Potassium +54.6%
Contains more Copper +318.9%
Contains more Manganese +24.5%
Contains more Selenium +610.7%
Contains less Sodium -41.7%
Equal in Zinc - 5.96

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
Cashew
5
:
5
Wild rice raw
Wild rice raw
Contains more Vitamin C +∞%
Contains more Vitamin B1 +267.8%
Contains more Vitamin K +1694.7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +351.7%
Contains more Vitamin B3 +534%
Contains more Vitamin B5 +24.3%
Contains more Folate +280%
Equal in Vitamin E - 0.82
Equal in Vitamin B6 - 0.391
Cashew
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%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +267.8%
Contains more Vitamin K +1694.7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +351.7%
Contains more Vitamin B3 +534%
Contains more Vitamin B5 +24.3%
Contains more Folate +280%
Equal in Vitamin E - 0.82
Equal in Vitamin B6 - 0.391

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
3
:
2
Wild rice raw
Wild rice raw
Contains more Protein +23.7%
Contains more Fats +3960.2%
Contains more Other +66%
Contains more Carbs +148.1%
Contains more Water +49.2%
Cashew
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
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more Protein +23.7%
Contains more Fats +3960.2%
Contains more Other +66%
Contains more Carbs +148.1%
Contains more Water +49.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Wild rice raw
Wild rice raw
Contains more Monounsaturated Fat +14866.7%
Contains more Polyunsaturated fat +1060.5%
Contains less Saturated Fat -98%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +14866.7%
Contains more Polyunsaturated fat +1060.5%
Contains less Saturated Fat -98%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
Cashew
4
:
0
Wild rice raw
Wild rice raw
Contains more Starch +∞%
Contains more Sucrose +767.2%
Contains more Glucose +∞%
Contains more Fructose +∞%
Cashew
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
Wild rice raw
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +767.2%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Wild rice raw
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 Wild rice raw Opinion
Net carbs 26.89g 68.7g Wild rice raw
Protein 18.22g 14.73g Cashew
Fats 43.85g 1.08g Cashew
Carbs 30.19g 74.9g Wild rice raw
Calories 553kcal 357kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g 2.5g Wild rice raw
Fiber 3.3g 6.2g Wild rice raw
Calcium 37mg 21mg Cashew
Iron 6.68mg 1.96mg Cashew
Magnesium 292mg 177mg Cashew
Phosphorus 593mg 433mg Cashew
Potassium 660mg 427mg Cashew
Sodium 12mg 7mg Wild rice raw
Zinc 5.78mg 5.96mg Wild rice raw
Copper 2.195mg 0.524mg Cashew
Manganese 1.655mg 1.329mg Cashew
Selenium 19.9µg 2.8µg Cashew
Vitamin A 0IU 19IU Wild rice raw
Vitamin A RAE 0µg 1µg Wild rice raw
Vitamin E 0.9mg 0.82mg Cashew
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 0.115mg Cashew
Vitamin B2 0.058mg 0.262mg Wild rice raw
Vitamin B3 1.062mg 6.733mg Wild rice raw
Vitamin B5 0.864mg 1.074mg Wild rice raw
Vitamin B6 0.417mg 0.391mg Cashew
Folate 25µg 95µg Wild rice raw
Vitamin K 34.1µg 1.9µg Cashew
Tryptophan 0.287mg 0.179mg Cashew
Threonine 0.688mg 0.469mg Cashew
Isoleucine 0.789mg 0.618mg Cashew
Leucine 1.472mg 1.018mg Cashew
Lysine 0.928mg 0.629mg Cashew
Methionine 0.362mg 0.438mg Wild rice raw
Phenylalanine 0.951mg 0.721mg Cashew
Valine 1.094mg 0.858mg Cashew
Histidine 0.456mg 0.384mg Cashew
Saturated Fat 7.783g 0.156g Wild rice raw
Monounsaturated Fat 23.797g 0.159g Cashew
Polyunsaturated fat 7.845g 0.676g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Wild rice raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Wild rice raw
Minerals Daily Need Coverage Score
200%
Cashew
96%
Wild rice raw

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 3.41g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 7.627g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 32)
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.