Cashew vs. Groat — In-Depth Nutrition Comparison
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A recap on differences between cashew and groat
- Cashew is higher in copper, iron, phosphorus, zinc, vitamin B1, and selenium, yet groat is higher in vitamin B3, vitamin B2, and fiber.
- Cashew covers your daily copper needs 122% more than groat.
- Cashew contains 11 times more saturated fat than groat. While cashew contains 7.783g of saturated fat, groat contains only 0.741g.
- The glycemic index of cashew is lower.
Food varieties used in this article are Nuts, cashew nuts, raw and Buckwheat.
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.
| Contains more MagnesiumMagnesium | +26.4% |
| Contains more CalciumCalcium | +105.6% |
| Contains more PotassiumPotassium | +43.5% |
| Contains more IronIron | +203.6% |
| Contains more CopperCopper | +99.5% |
| Contains more ZincZinc | +140.8% |
| Contains more PhosphorusPhosphorus | +70.9% |
| Contains more ManganeseManganese | +27.3% |
| Contains more SeleniumSelenium | +139.8% |
| Contains less SodiumSodium | -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +318.8% |
| Contains more Vitamin B6Vitamin B6 | +98.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B2Vitamin B2 | +632.8% |
| Contains more Vitamin B3Vitamin B3 | +561% |
| Contains more Vitamin B5Vitamin B5 | +42.7% |
| Contains more FolateFolate | +20% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2.195mg | 1.1mg | 122% |
| Fats | 43.85g | 3.4g | 62% |
| Monounsaturated fat | 23.797g | 1.04g | 57% |
| Iron | 6.68mg | 2.2mg | 56% |
| Polyunsaturated fat | 7.845g | 1.039g | 45% |
| Vitamin B3 | 1.062mg | 7.02mg | 37% |
| Phosphorus | 593mg | 347mg | 35% |
| Saturated fat | 7.783g | 0.741g | 32% |
| Zinc | 5.78mg | 2.4mg | 31% |
| Vitamin B2 | 0.058mg | 0.425mg | 28% |
| Vitamin K | 34.1µg | 28% | |
| Vitamin B1 | 0.423mg | 0.101mg | 27% |
| Fiber | 3.3g | 10g | 27% |
| Selenium | 19.9µg | 8.3µg | 21% |
| Vitamin B6 | 0.417mg | 0.21mg | 16% |
| Manganese | 1.655mg | 1.3mg | 15% |
| Magnesium | 292mg | 231mg | 15% |
| Carbs | 30.19g | 71.5g | 14% |
| Calories | 553kcal | 343kcal | 11% |
| Protein | 18.22g | 13.25g | 10% |
| Starch | 23.49g | 10% | |
| Vitamin B5 | 0.864mg | 1.233mg | 7% |
| Vitamin E | 0.9mg | 6% | |
| Potassium | 660mg | 460mg | 6% |
| Calcium | 37mg | 18mg | 2% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Folate | 25µg | 30µg | 1% |
| Net carbs | 26.89g | 61.5g | N/A |
| Sugar | 5.91g | N/A | |
| Sodium | 12mg | 1mg | 0% |
| Tryptophan | 0.287mg | 0.192mg | 0% |
| Threonine | 0.688mg | 0.506mg | 0% |
| Isoleucine | 0.789mg | 0.498mg | 0% |
| Leucine | 1.472mg | 0.832mg | 0% |
| Lysine | 0.928mg | 0.672mg | 0% |
| Methionine | 0.362mg | 0.172mg | 0% |
| Phenylalanine | 0.951mg | 0.52mg | 0% |
| Valine | 1.094mg | 0.678mg | 0% |
| Histidine | 0.456mg | 0.309mg | 0% |
| Fructose | 0.05g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +37.5% |
| Contains more FatsFats | +1189.7% |
| Contains more OtherOther | +21% |
| Contains more CarbsCarbs | +136.8% |
| Contains more WaterWater | +87.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2188.2% |
| Contains more Poly. FatPolyunsaturated fat | +655.1% |
| Contains less Sat. FatSaturated fat | -90.5% |
