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  6. Cashew vs. Wheat Bread

Cashew vs. Wheat Bread — In-Depth Nutrition Comparison

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Important differences between cashew and wheat Bread

  • Cashew has more copper, phosphorus, magnesium, zinc, and iron; however, wheat Bread has more vitamin B3, vitamin B2, and selenium.
  • Cashew's daily need coverage for copper is 222% more.
  • Cashew has 8 times more saturated fat than wheat Bread. Cashew has 7.783g of saturated fat, while wheat Bread has 0.989g.
  • Wheat Bread has a higher glycemic index than cashew.

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

Infographic

Cashew vs Wheat Bread 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
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%
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%
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%
Contains more CalciumCalcium +345.9%
Contains more SeleniumSelenium +67.8%

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
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%
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%
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%
Contains more Vitamin B2Vitamin B2 +558.6%
Contains more Vitamin B3Vitamin B3 +488.5%
Contains more FolateFolate +244%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.439mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +40.6%
Contains more FatsFats +926.9%
Contains more CarbsCarbs +84.7%
Contains more WaterWater +366%
~equal in Other ~2.77g

Fat Type Comparison

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

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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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.