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Buckwheat vs Cashew - In-Depth Nutrition Comparison

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A recap on differences between Buckwheat and Cashew

  • Buckwheat is higher in Vitamin B3, Vitamin B2, and Fiber, yet Cashew is higher in Copper, Iron, Phosphorus, Zinc, Vitamin B1, and Selenium.
  • Cashew covers your daily Copper needs 122% more than Buckwheat.
  • Buckwheat contains 7 times more Vitamin B2 than Cashew. While Buckwheat contains 0.425mg of Vitamin B2, Cashew contains only 0.058mg.
  • The amount of Saturated Fat in Buckwheat is lower.

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

Infographic

Buckwheat vs Cashew infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -91.7%
Contains more Calcium +105.6%
Contains more Iron +203.6%
Contains more Magnesium +26.4%
Contains more Phosphorus +70.9%
Contains more Potassium +43.5%
Contains more Zinc +140.8%
Contains more Copper +99.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
Contains less Sodium -91.7%
Contains more Calcium +105.6%
Contains more Iron +203.6%
Contains more Magnesium +26.4%
Contains more Phosphorus +70.9%
Contains more Potassium +43.5%
Contains more Zinc +140.8%
Contains more Copper +99.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Cashew
Contains more Vitamin B2 +632.8%
Contains more Vitamin B3 +561%
Contains more Vitamin B5 +42.7%
Contains more Folate +20%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +318.8%
Contains more Vitamin B6 +98.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
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%
Contains more Vitamin B2 +632.8%
Contains more Vitamin B3 +561%
Contains more Vitamin B5 +42.7%
Contains more Folate +20%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +318.8%
Contains more Vitamin B6 +98.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Cashew
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Cashew Opinion
Net carbs 61.5g 26.89g Buckwheat
Protein 13.25g 18.22g Cashew
Fats 3.4g 43.85g Cashew
Carbs 71.5g 30.19g Buckwheat
Calories 343kcal 553kcal Cashew
Starch g 23.49g Cashew
Fructose g 0.05g Cashew
Sugar g 5.91g Buckwheat
Fiber 10g 3.3g Buckwheat
Calcium 18mg 37mg Cashew
Iron 2.2mg 6.68mg Cashew
Magnesium 231mg 292mg Cashew
Phosphorus 347mg 593mg Cashew
Potassium 460mg 660mg Cashew
Sodium 1mg 12mg Buckwheat
Zinc 2.4mg 5.78mg Cashew
Copper 1.1mg 2.195mg Cashew
Vitamin A 0IU 0IU
Vitamin E mg 0.9mg Cashew
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.5mg Cashew
Vitamin B1 0.101mg 0.423mg Cashew
Vitamin B2 0.425mg 0.058mg Buckwheat
Vitamin B3 7.02mg 1.062mg Buckwheat
Vitamin B5 1.233mg 0.864mg Buckwheat
Vitamin B6 0.21mg 0.417mg Cashew
Folate 30µg 25µg Buckwheat
Vitamin B12 0µg 0µg
Vitamin K µg 34.1µg Cashew
Tryptophan 0.192mg 0.287mg Cashew
Threonine 0.506mg 0.688mg Cashew
Isoleucine 0.498mg 0.789mg Cashew
Leucine 0.832mg 1.472mg Cashew
Lysine 0.672mg 0.928mg Cashew
Methionine 0.172mg 0.362mg Cashew
Phenylalanine 0.52mg 0.951mg Cashew
Valine 0.678mg 1.094mg Cashew
Histidine 0.309mg 0.456mg Cashew
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.741g 7.783g Buckwheat
Monounsaturated Fat 1.04g 23.797g Cashew
Polyunsaturated fat 1.039g 7.845g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Cashew
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Buckwheat
34
Cashew
Mineral Summary Score
109
Buckwheat
209
Cashew

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Buckwheat
109%
Cashew
Carbohydrates
72%
Buckwheat
30%
Cashew
Fats
16%
Buckwheat
202%
Cashew

Comparison summary

Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 29)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.1)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 7.042g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.