Cashew vs. Cereal — In-Depth Nutrition Comparison

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A recap on differences between Cashew and Cereal

Cashew is higher in Copper, Phosphorus, and Magnesium, yet Cereal is higher in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, and Vitamin C.
Cereal covers your daily Vitamin B1 needs 489% more than Cashew.
Cashew contains 16 times more Copper than Cereal. While Cashew contains 2.195mg of Copper, Cereal contains only 0.137mg.

Food varieties used in this article are Nuts, cashew nuts, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Cashew

Cereal

Contains more Calcium +270%

Contains more Magnesium +1436.8%

Contains more Phosphorus +670.1%

Contains more Potassium +528.6%

Contains less Sodium -98.5%

Contains more Copper +1502.2%

Contains more Manganese +109.5%

Contains more Selenium +215.9%

Contains more Iron +409.9%

Contains more Zinc +31.5%

Cashew

Cereal

Contains more Calcium +270%

Contains more Magnesium +1436.8%

Contains more Phosphorus +670.1%

Contains more Potassium +528.6%

Contains less Sodium -98.5%

Contains more Copper +1502.2%

Contains more Manganese +109.5%

Contains more Selenium +215.9%

Contains more Iron +409.9%

Contains more Zinc +31.5%

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

Cereal

Contains more Vitamin E +1025%

Contains more Vitamin B5 +282.3%

Contains more Vitamin K +∞%

Contains more Vitamin A +∞%

Contains more Vitamin C +7600%

Contains more Vitamin B1 +1386.5%

Contains more Vitamin B2 +6572.4%

Contains more Vitamin B3 +2689.1%

Contains more Vitamin B6 +1335.5%

Cashew

Cereal

Contains more Vitamin E +1025%

Contains more Vitamin B5 +282.3%

Contains more Vitamin K +∞%

Contains more Vitamin A +∞%

Contains more Vitamin C +7600%

Contains more Vitamin B1 +1386.5%

Contains more Vitamin B2 +6572.4%

Contains more Vitamin B3 +2689.1%

Contains more Vitamin B6 +1335.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Cashew

Cereal

Contains more Protein +200.7%

Contains more Fats +3960.2%

Contains more Water +37.6%

Contains more Other +13.9%

Contains more Carbs +187.7%

Cashew

Protein: 18.22 g

Fats: 43.85 g

Carbs: 30.19 g

Water: 5.2 g

Other: 2.54 g

Cereal

Protein: 6.06 g

Fats: 1.08 g

Carbs: 86.85 g

Water: 3.78 g

Other: 2.23 g

Contains more Protein +200.7%

Contains more Fats +3960.2%

Contains more Water +37.6%

Contains more Other +13.9%

Contains more Carbs +187.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Cashew

Cereal

Contains more Monounsaturated Fat +11565.2%

Contains more Polyunsaturated fat +2116.1%

Contains less Saturated Fat -96.7%

Cashew

Saturated Fat: 7.783 g

Monounsaturated Fat: 23.797 g

Polyunsaturated fat: 7.845 g

Cereal

Saturated Fat: 0.26 g

Monounsaturated Fat: 0.204 g

Polyunsaturated fat: 0.354 g

Contains more Monounsaturated Fat +11565.2%

Contains more Polyunsaturated fat +2116.1%

Contains less Saturated Fat -96.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Cashew

Cereal

Contains more Starch +∞%

Contains more Sucrose +67.6%

Contains more Glucose +440%

Contains more Fructose +420%

Contains more Maltose +∞%

Cashew

Starch: 23.49 g

Sucrose: 5.81 g

Glucose: 0.05 g

Fructose: 0.05 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Cereal

Starch: 0 g

Sucrose: 9.74 g

Glucose: 0.27 g

Fructose: 0.26 g

Lactose: 0 g

Maltose: 0.09 g

Galactose: 0 g

Contains more Starch +∞%

Contains more Sucrose +67.6%

Contains more Glucose +440%

Contains more Fructose +420%

Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Cholesterol
Lower in Saturated Fat
Lower in price
Lower in Sugar
Lower in Sodium
Lower in Glycemic Index
Rich in minerals
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	26.89g	85.45g
Protein	18.22g	6.06g
Fats	43.85g	1.08g
Carbs	30.19g	86.85g
Calories	553kcal	378kcal
Starch	23.49g
Fructose	0.05g	0.26g
Sugar	5.91g	10.35g
Fiber	3.3g	1.4g
Calcium	37mg	10mg
Iron	6.68mg	34.06mg
Magnesium	292mg	19mg
Phosphorus	593mg	77mg
Potassium	660mg	105mg
Sodium	12mg	795mg
Zinc	5.78mg	7.6mg
Copper	2.195mg	0.137mg
Manganese	1.655mg	0.79mg
Selenium	19.9µg	6.3µg
Vitamin A	0IU	2792IU
Vitamin A RAE	0µg	814µg
Vitamin E	0.9mg	0.08mg
Vitamin C	0.5mg	38.5mg
Vitamin B1	0.423mg	6.288mg
Vitamin B2	0.058mg	3.87mg
Vitamin B3	1.062mg	29.62mg
Vitamin B5	0.864mg	0.226mg
Vitamin B6	0.417mg	5.986mg
Folate	25µg
Vitamin K	34.1µg	0µg
Tryptophan	0.287mg	0.066mg
Threonine	0.688mg	0.241mg
Isoleucine	0.789mg	0.26mg
Leucine	1.472mg	0.767mg
Lysine	0.928mg	0.113mg
Methionine	0.362mg	0.13mg
Phenylalanine	0.951mg	0.365mg
Valine	1.094mg	0.344mg
Histidine	0.456mg	0.162mg
Saturated Fat	7.783g	0.26g
Monounsaturated Fat	23.797g	0.204g
Polyunsaturated fat	7.845g	0.354g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).

Vitamins Daily Need Coverage Score

34%

393%

Minerals Daily Need Coverage Score

200%

183%

Comparison summary

Which food is lower in Cholesterol?

Cereal is lower in Cholesterol (difference - 0mg)

Which food is lower in Saturated Fat?

Cereal is lower in Saturated Fat (difference - 7.523g)

Which food is cheaper?

Cereal is cheaper (difference - $2.5)

Which food is lower in Sugar?

Cashew is lower in Sugar (difference - 4.44g)

Which food contains less Sodium?

Cashew contains less Sodium (difference - 783mg)

Which food is lower in glycemic index?

Cashew is lower in glycemic index (difference - 44)

Which food is richer in minerals?

Cashew is relatively richer in minerals

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.

Cashew vs. Cereal — In-Depth Nutrition Comparison

A recap on differences between Cashew and Cereal

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References