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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.

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

Infographic

Cashew vs Groat 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
9
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%
Groat
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
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.
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%
Groat
4
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% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
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%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
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
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
Groat
1
26% 37% 37%
Saturated Fat: Sat. Fat 0.741 g
Monounsaturated Fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains more Mono. FatMonounsaturated Fat +2188.2%
Contains more Poly. FatPolyunsaturated fat +655.1%
Contains less Sat. FatSaturated Fat -90.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Groat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cashew Groat Opinion
Calories 553kcal 343kcal Cashew
Protein 18.22g 13.25g Cashew
Fats 43.85g 3.4g Cashew
Vitamin C 0.5mg 0mg Cashew
Net carbs 26.89g 61.5g Groat
Carbs 30.19g 71.5g Groat
Magnesium 292mg 231mg Cashew
Calcium 37mg 18mg Cashew
Potassium 660mg 460mg Cashew
Iron 6.68mg 2.2mg Cashew
Sugar 5.91g Groat
Fiber 3.3g 10g Groat
Copper 2.195mg 1.1mg Cashew
Zinc 5.78mg 2.4mg Cashew
Starch 23.49g Cashew
Phosphorus 593mg 347mg Cashew
Sodium 12mg 1mg Groat
Vitamin E 0.9mg Cashew
Manganese 1.655mg 1.3mg Cashew
Selenium 19.9µg 8.3µg Cashew
Vitamin B1 0.423mg 0.101mg Cashew
Vitamin B2 0.058mg 0.425mg Groat
Vitamin B3 1.062mg 7.02mg Groat
Vitamin B5 0.864mg 1.233mg Groat
Vitamin B6 0.417mg 0.21mg Cashew
Vitamin K 34.1µg Cashew
Folate 25µg 30µg Groat
Saturated Fat 7.783g 0.741g Groat
Monounsaturated Fat 23.797g 1.04g Cashew
Polyunsaturated fat 7.845g 1.039g 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
Fructose 0.05g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Groat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
32%
Cashew
31%
Groat
Minerals Daily Need Coverage Score
200%
Cashew
109%
Groat

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 7.042g)
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 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

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. Groat - 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.