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  6. Cashew vs. Bulgur dry

Cashew vs. Bulgur dry — In-Depth Nutrition Comparison

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How are cashew and bulgur dry different?

  • Cashew is higher in copper, iron, phosphorus, zinc, selenium, magnesium, and vitamin K; however, bulgur dry is richer in manganese and fiber.
  • Daily need coverage for copper for cashew is 207% higher.
  • Cashew contains 34 times more saturated fat than bulgur dry. While cashew contains 7.783g of saturated fat, bulgur dry contains only 0.232g.
  • Cashew has a lower glycemic index (25) than bulgur dry (47).

Nuts, cashew nuts, raw and Bulgur, dry are the varieties used in this article.

Infographic

Cashew vs Bulgur dry 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 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more MagnesiumMagnesium +78%
Contains more PotassiumPotassium +61%
Contains more IronIron +171.5%
Contains more CopperCopper +555.2%
Contains more ZincZinc +199.5%
Contains more PhosphorusPhosphorus +97.7%
Contains less SodiumSodium -29.4%
Contains more SeleniumSelenium +765.2%
Contains more ManganeseManganese +84.2%
~equal in Calcium ~35mg

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% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B1Vitamin B1 +82.3%
Contains more Vitamin B6Vitamin B6 +21.9%
Contains more Vitamin KVitamin K +1694.7%
Contains more Vitamin B2Vitamin B2 +98.3%
Contains more Vitamin B3Vitamin B3 +381.5%
Contains more Vitamin B5Vitamin B5 +20.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient Cashew Bulgur dry DV% diff.
Copper 2.195mg 0.335mg 207%
Fats 43.85g 1.33g 65%
Manganese 1.655mg 3.048mg 61%
Monounsaturated fat 23.797g 0.173g 59%
Iron 6.68mg 2.46mg 53%
Polyunsaturated fat 7.845g 0.541g 49%
Phosphorus 593mg 300mg 42%
Fiber 3.3g 12.5g 37%
Zinc 5.78mg 1.93mg 35%
Saturated fat 7.783g 0.232g 34%
Selenium 19.9µg 2.3µg 32%
Magnesium 292mg 164mg 30%
Vitamin K 34.1µg 1.9µg 27%
Vitamin B3 1.062mg 5.114mg 25%
Vitamin B1 0.423mg 0.232mg 16%
Carbs 30.19g 75.87g 15%
Protein 18.22g 12.29g 12%
Calories 553kcal 342kcal 11%
Starch 23.49g 10%
Potassium 660mg 410mg 7%
Vitamin E 0.9mg 0.06mg 6%
Vitamin B6 0.417mg 0.342mg 6%
Choline 28.1mg 5%
Vitamin B2 0.058mg 0.115mg 4%
Vitamin B5 0.864mg 1.045mg 4%
Vitamin C 0.5mg 0mg 1%
Folate 25µg 27µg 1%
Net carbs 26.89g 63.37g N/A
Calcium 37mg 35mg 0%
Sugar 5.91g 0.41g N/A
Sodium 12mg 17mg 0%
Tryptophan 0.287mg 0.19mg 0%
Threonine 0.688mg 0.354mg 0%
Isoleucine 0.789mg 0.455mg 0%
Leucine 1.472mg 0.83mg 0%
Lysine 0.928mg 0.339mg 0%
Methionine 0.362mg 0.19mg 0%
Phenylalanine 0.951mg 0.58mg 0%
Valine 1.094mg 0.554mg 0%
Histidine 0.456mg 0.285mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
3
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
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more ProteinProtein +48.3%
Contains more FatsFats +3197%
Contains more OtherOther +68.2%
Contains more CarbsCarbs +151.3%
Contains more WaterWater +73.1%

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
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains more Mono. FatMonounsaturated fat +13655.5%
Contains more Poly. FatPolyunsaturated fat +1350.1%
Contains less Sat. FatSaturated fat -97%

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.