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Arborio rice vs. Cashew — In-Depth Nutrition Comparison

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Significant differences between arborio rice and cashew

  • The amount of copper, phosphorus, magnesium, iron, manganese, zinc, vitamin B6, selenium, and vitamin B1 in cashew is higher than in arborio rice.
  • Cashew covers your daily copper needs 236% more than arborio rice.
  • Arborio rice contains less saturated fat.
  • Arborio rice has a higher glycemic index. The glycemic index of arborio rice is 69, while the glycemic index of cashew is 25.

Specific food types used in this comparison are Rice, white, short-grain, enriched, cooked and Nuts, cashew nuts, raw.

Infographic

Arborio rice vs Cashew 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Cashew
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +3550%
Contains more CalciumCalcium +3600%
Contains more PotassiumPotassium +2438.5%
Contains more IronIron +357.5%
Contains more CopperCopper +2948.6%
Contains more ZincZinc +1345%
Contains more PhosphorusPhosphorus +1697%
Contains more ManganeseManganese +363.6%
Contains more SeleniumSelenium +165.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Cashew
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin B3Vitamin B3 +40.6%
Contains more FolateFolate +136%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +157.9%
Contains more Vitamin B2Vitamin B2 +262.5%
Contains more Vitamin B5Vitamin B5 +117.6%
Contains more Vitamin B6Vitamin B6 +606.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Cashew
4
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
Contains more WaterWater +1217.9%
Contains more ProteinProtein +672%
Contains more FatsFats +22978.9%
Contains more OtherOther +1236.8%
~equal in Carbs ~30.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +40929.3%
Contains more Poly. FatPolyunsaturated fat +15590%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arborio rice Cashew
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 Arborio rice Cashew DV% diff.
Copper 0.072mg 2.195mg 236%
Phosphorus 33mg 593mg 80%
Magnesium 8mg 292mg 68%
Fats 0.19g 43.85g 67%
Iron 1.46mg 6.68mg 65%
Monounsaturated fat 0.058g 23.797g 59%
Manganese 0.357mg 1.655mg 56%
Polyunsaturated fat 0.05g 7.845g 52%
Zinc 0.4mg 5.78mg 49%
Saturated fat 0.051g 7.783g 35%
Protein 2.36g 18.22g 32%
Vitamin K 34.1µg 28%
Vitamin B6 0.059mg 0.417mg 28%
Selenium 7.5µg 19.9µg 23%
Vitamin B1 0.164mg 0.423mg 22%
Calories 130kcal 553kcal 21%
Potassium 26mg 660mg 19%
Fiber 3.3g 13%
Starch 23.49g 10%
Vitamin B5 0.397mg 0.864mg 9%
Folate 59µg 25µg 9%
Vitamin E 0.9mg 6%
Calcium 1mg 37mg 4%
Vitamin B2 0.016mg 0.058mg 3%
Vitamin B3 1.493mg 1.062mg 3%
Sodium 0mg 12mg 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 28.73g 26.89g N/A
Carbs 28.73g 30.19g 0%
Sugar 5.91g N/A
Tryptophan 0.027mg 0.287mg 0%
Threonine 0.084mg 0.688mg 0%
Isoleucine 0.102mg 0.789mg 0%
Leucine 0.195mg 1.472mg 0%
Lysine 0.085mg 0.928mg 0%
Methionine 0.056mg 0.362mg 0%
Phenylalanine 0.126mg 0.951mg 0%
Valine 0.144mg 1.094mg 0%
Histidine 0.056mg 0.456mg 0%
Fructose 0.05g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Arborio rice
32%
Cashew
Minerals Daily Need Coverage Score
20%
Arborio rice
200%
Cashew

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 - 44)
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 7.732g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $1.5)
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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.