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, 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.
- The glycemic index of cashew is lower.
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).
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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.
| Contains more MagnesiumMagnesium | +1436.8% |
| Contains more CalciumCalcium | +270% |
| Contains more PotassiumPotassium | +528.6% |
| Contains more CopperCopper | +1502.2% |
| Contains more PhosphorusPhosphorus | +670.1% |
| Contains less SodiumSodium | -98.5% |
| Contains more ManganeseManganese | +109.5% |
| Contains more SeleniumSelenium | +215.9% |
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.
| Contains more Vitamin EVitamin E | +1025% |
| Contains more Vitamin B5Vitamin B5 | +282.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +7600% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1386.5% |
| Contains more Vitamin B2Vitamin B2 | +6572.4% |
| Contains more Vitamin B3Vitamin B3 | +2689.1% |
| Contains more Vitamin B6Vitamin B6 | +1335.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.423mg | 6.288mg | 489% |
| Vitamin B6 | 0.417mg | 5.986mg | 428% |
| Iron | 6.68mg | 34.06mg | 342% |
| Vitamin B2 | 0.058mg | 3.87mg | 293% |
| Copper | 2.195mg | 0.137mg | 229% |
| Vitamin B3 | 1.062mg | 29.62mg | 178% |
| Vitamin A | 0µg | 814µg | 90% |
| Phosphorus | 593mg | 77mg | 74% |
| Fats | 43.85g | 1.08g | 66% |
| Magnesium | 292mg | 19mg | 65% |
| Monounsaturated fat | 23.797g | 0.204g | 59% |
| Polyunsaturated fat | 7.845g | 0.354g | 50% |
| Vitamin C | 0.5mg | 38.5mg | 42% |
| Manganese | 1.655mg | 0.79mg | 38% |
| Saturated fat | 7.783g | 0.26g | 34% |
| Sodium | 12mg | 795mg | 34% |
| Vitamin K | 34.1µg | 0µg | 28% |
| Selenium | 19.9µg | 6.3µg | 25% |
| Protein | 18.22g | 6.06g | 24% |
| Carbs | 30.19g | 86.85g | 19% |
| Zinc | 5.78mg | 7.6mg | 17% |
| Potassium | 660mg | 105mg | 16% |
| Vitamin B5 | 0.864mg | 0.226mg | 13% |
| Starch | 23.49g | 10% | |
| Calories | 553kcal | 378kcal | 9% |
| Fiber | 3.3g | 1.4g | 8% |
| Folate | 25µg | 6% | |
| Vitamin E | 0.9mg | 0.08mg | 5% |
| Calcium | 37mg | 10mg | 3% |
| Net carbs | 26.89g | 85.45g | N/A |
| Sugar | 5.91g | 10.35g | N/A |
| Tryptophan | 0.287mg | 0.066mg | 0% |
| Threonine | 0.688mg | 0.241mg | 0% |
| Isoleucine | 0.789mg | 0.26mg | 0% |
| Leucine | 1.472mg | 0.767mg | 0% |
| Lysine | 0.928mg | 0.113mg | 0% |
| Methionine | 0.362mg | 0.13mg | 0% |
| Phenylalanine | 0.951mg | 0.365mg | 0% |
| Valine | 1.094mg | 0.344mg | 0% |
| Histidine | 0.456mg | 0.162mg | 0% |
| Fructose | 0.05g | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +200.7% |
| Contains more FatsFats | +3960.2% |
| Contains more WaterWater | +37.6% |
| Contains more OtherOther | +13.9% |
| Contains more CarbsCarbs | +187.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +11565.2% |
| Contains more Poly. FatPolyunsaturated fat | +2116.1% |
| Contains less Sat. FatSaturated fat | -96.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +67.6% |
| Contains more GlucoseGlucose | +440% |
| Contains more FructoseFructose | +420% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
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~equal in
Galactose
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