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Cashew vs Buckwheat - In-Depth Nutrition Comparison

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A recap on differences between Cashew and Buckwheat

  • Cashew is higher in Copper, Iron, Phosphorus, Zinc, Vitamin B1, and Selenium, yet Buckwheat is higher in Vitamin B3, Vitamin B2, and Fiber.
  • Cashew covers your daily Copper needs 122% more than Buckwheat.
  • Cashew contains 11 times more Saturated Fat than Buckwheat. While Cashew contains 7.783g of Saturated Fat, Buckwheat contains only 0.741g.

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

Infographic

Cashew vs Buckwheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Contains less Sodium -91.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
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%
Contains less Sodium -91.7%

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
Cashew
5
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +318.8%
Contains more Vitamin B6 +98.6%
Contains more Vitamin B2 +632.8%
Contains more Vitamin B3 +561%
Contains more Vitamin B5 +42.7%
Contains more Folate +20%
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%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +318.8%
Contains more Vitamin B6 +98.6%
Contains more Vitamin B2 +632.8%
Contains more Vitamin B3 +561%
Contains more Vitamin B5 +42.7%
Contains more Folate +20%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Buckwheat
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
34
Cashew
33
Buckwheat
Mineral Summary Score
209
Cashew
109
Buckwheat

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
109%
Cashew
80%
Buckwheat
Carbohydrates
30%
Cashew
72%
Buckwheat
Fats
202%
Cashew
16%
Buckwheat

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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.