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
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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
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Calcium
+105.6%
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Iron
+203.6%
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Magnesium
+26.4%
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Phosphorus
+70.9%
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Potassium
+43.5%
Contains
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Zinc
+140.8%
Contains
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Copper
+99.5%
Contains
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Manganese
+27.3%
Contains
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Selenium
+139.8%
Contains
less
Sodium
-91.7%
Contains
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Calcium
+105.6%
Contains
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Iron
+203.6%
Contains
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Magnesium
+26.4%
Contains
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Phosphorus
+70.9%
Contains
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Potassium
+43.5%
Contains
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Zinc
+140.8%
Contains
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Copper
+99.5%
Contains
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Manganese
+27.3%
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Selenium
+139.8%
Contains
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Sodium
-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.
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Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+318.8%
Contains
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Vitamin B6
+98.6%
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Vitamin B2
+632.8%
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Vitamin B3
+561%
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Vitamin B5
+42.7%
Contains
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Folate
+20%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+318.8%
Contains
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Vitamin B6
+98.6%
Contains
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Vitamin B2
+632.8%
Contains
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Vitamin B3
+561%
Contains
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Vitamin B5
+42.7%
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Folate
+20%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+37.5%
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Fats
+1189.7%
Contains
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Other
+21%
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Carbs
+136.8%
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Water
+87.5%
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Protein
+37.5%
Contains
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Fats
+1189.7%
Contains
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Other
+21%
Contains
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Carbs
+136.8%
Contains
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Water
+87.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+2188.2%
Contains
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Polyunsaturated fat
+655.1%
Contains
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Saturated Fat
-90.5%
Contains
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Monounsaturated Fat
+2188.2%
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Polyunsaturated fat
+655.1%
Contains
less
Saturated 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 26.89g | 61.5g |
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| Protein | 18.22g | 13.25g |
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| Fats | 43.85g | 3.4g |
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| Carbs | 30.19g | 71.5g |
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| Calories | 553kcal | 343kcal |
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| Starch | 23.49g |
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| Fructose | 0.05g |
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| Sugar | 5.91g |
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| Fiber | 3.3g | 10g |
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| Calcium | 37mg | 18mg |
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| Iron | 6.68mg | 2.2mg |
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| Magnesium | 292mg | 231mg |
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| Phosphorus | 593mg | 347mg |
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| Potassium | 660mg | 460mg |
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| Sodium | 12mg | 1mg |
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| Zinc | 5.78mg | 2.4mg |
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| Copper | 2.195mg | 1.1mg |
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| Manganese | 1.655mg | 1.3mg |
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| Selenium | 19.9µg | 8.3µg |
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| Vitamin E | 0.9mg |
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| Vitamin C | 0.5mg | 0mg |
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| Vitamin B1 | 0.423mg | 0.101mg |
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| Vitamin B2 | 0.058mg | 0.425mg |
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| Vitamin B3 | 1.062mg | 7.02mg |
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| Vitamin B5 | 0.864mg | 1.233mg |
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| Vitamin B6 | 0.417mg | 0.21mg |
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| Folate | 25µg | 30µg |
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| Vitamin K | 34.1µg |
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| Tryptophan | 0.287mg | 0.192mg |
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| Threonine | 0.688mg | 0.506mg |
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| Isoleucine | 0.789mg | 0.498mg |
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| Leucine | 1.472mg | 0.832mg |
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| Lysine | 0.928mg | 0.672mg |
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| Methionine | 0.362mg | 0.172mg |
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| Phenylalanine | 0.951mg | 0.52mg |
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| Valine | 1.094mg | 0.678mg |
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| Histidine | 0.456mg | 0.309mg |
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| Saturated Fat | 7.783g | 0.741g |
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| Monounsaturated Fat | 23.797g | 1.04g |
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| Polyunsaturated fat | 7.845g | 1.039g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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%
33%
Minerals Daily Need Coverage Score
200%
109%
Comparison summary
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Groat is lower in Saturated Fat (difference - 7.042g)
Which food is lower in glycemic index?
Cashew is lower in glycemic index (difference - 29)
Which food is cheaper?
Cashew is cheaper (difference - $0.1)
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.