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  6. Wheat Bread vs. Cashew

Wheat Bread vs. Cashew — In-Depth Nutrition Comparison

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Important differences between wheat Bread and cashew

  • Wheat Bread has more vitamin B3, vitamin B2, and selenium; however, cashew has more copper, phosphorus, magnesium, zinc, and iron.
  • Cashew's daily need coverage for copper is 222% more.
  • Wheat Bread has 50 times more sodium than cashew. Wheat Bread has 601mg of sodium, while cashew has 12mg.
  • Wheat Bread has a higher glycemic index than cashew.

The food varieties used in the comparison are Bread, wheat, toasted and Nuts, cashew nuts, raw.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Cashew
Cashew
8
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 more CalciumCalcium +345.9%
Contains more SeleniumSelenium +67.8%
Contains more MagnesiumMagnesium +394.9%
Contains more PotassiumPotassium +196%
Contains more IronIron +63.3%
Contains more CopperCopper +1008.6%
Contains more ZincZinc +293.2%
Contains more PhosphorusPhosphorus +215.4%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +20.2%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Cashew
Cashew
5
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 B2Vitamin B2 +558.6%
Contains more Vitamin B3Vitamin B3 +488.5%
Contains more FolateFolate +244%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin EVitamin E +275%
Contains more Vitamin B5Vitamin B5 +89.5%
Contains more Vitamin B6Vitamin B6 +172.5%
Contains more Vitamin KVitamin K +498.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.423mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Cashew DV% diff.
Copper 0.198mg 2.195mg 222%
Fats 4.27g 43.85g 61%
Phosphorus 188mg 593mg 58%
Monounsaturated fat 1.019g 23.797g 57%
Magnesium 59mg 292mg 55%
Polyunsaturated fat 1.72g 7.845g 41%
Zinc 1.47mg 5.78mg 39%
Vitamin B3 6.25mg 1.062mg 32%
Iron 4.09mg 6.68mg 32%
Saturated fat 0.989g 7.783g 31%
Sodium 601mg 12mg 26%
Selenium 33.4µg 19.9µg 25%
Vitamin B2 0.382mg 0.058mg 25%
Vitamin K 5.7µg 34.1µg 24%
Vitamin B6 0.153mg 0.417mg 20%
Folate 86µg 25µg 15%
Potassium 223mg 660mg 13%
Calcium 165mg 37mg 13%
Calories 313kcal 553kcal 12%
Manganese 1.377mg 1.655mg 12%
Protein 12.96g 18.22g 11%
Starch 23.49g 10%
Carbs 55.77g 30.19g 9%
Vitamin B5 0.456mg 0.864mg 8%
Fiber 4.7g 3.3g 6%
Vitamin E 0.24mg 0.9mg 4%
Choline 22.1mg 4%
Vitamin B1 0.439mg 0.423mg 1%
Vitamin C 0.2mg 0.5mg 0%
Net carbs 51.07g 26.89g N/A
Sugar 6.42g 5.91g N/A
Tryptophan 0.092mg 0.287mg 0%
Threonine 0.299mg 0.688mg 0%
Isoleucine 0.258mg 0.789mg 0%
Leucine 0.461mg 1.472mg 0%
Lysine 0.215mg 0.928mg 0%
Methionine 0.105mg 0.362mg 0%
Phenylalanine 0.315mg 0.951mg 0%
Valine 0.31mg 1.094mg 0%
Histidine 0.15mg 0.456mg 0%
Fructose 0.05g 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Cashew
Cashew
2
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 CarbsCarbs +84.7%
Contains more WaterWater +366%
Contains more ProteinProtein +40.6%
Contains more FatsFats +926.9%
~equal in Other ~2.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Cashew
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 -87.3%
Contains more Mono. FatMonounsaturated fat +2235.3%
Contains more Poly. FatPolyunsaturated fat +356.1%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.