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Cashew vs. Millet flour — In-Depth Nutrition Comparison

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The main differences between Cashew and Millet flour

  • Cashew is richer in Copper, Phosphorus, Magnesium, Iron, Zinc, Manganese, and Vitamin K, yet Millet flour is richer in Vitamin B3, and Selenium.
  • Daily need coverage for Copper from Cashew is 184% higher.
  • Cashew contains 43 times more Vitamin K than Millet flour. Cashew contains 34.1µg of Vitamin K, while Millet flour contains 0.8µg.
  • Millet flour contains less Saturated Fat.

Food types used in this article are Nuts, cashew nuts, raw and Millet flour.

Infographic

Cashew vs Millet flour 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
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more MagnesiumMagnesium +145.4%
Contains more CalciumCalcium +164.3%
Contains more PotassiumPotassium +194.6%
Contains more IronIron +69.5%
Contains more CopperCopper +310.3%
Contains more ZincZinc +119.8%
Contains more PhosphorusPhosphorus +108.1%
Contains more ManganeseManganese +65.2%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +64.3%

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
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +718.2%
Contains more Vitamin B6Vitamin B6 +12.1%
Contains more Vitamin KVitamin K +4162.5%
Contains more Vitamin B2Vitamin B2 +25.9%
Contains more Vitamin B3Vitamin B3 +466.9%
Contains more Vitamin B5Vitamin B5 +46.6%
Contains more FolateFolate +68%
~equal in Vitamin A ~IU
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.413mg
~equal in Vitamin B12 ~µg
~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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more ProteinProtein +69.5%
Contains more FatsFats +931.8%
Contains more OtherOther +109.9%
Contains more CarbsCarbs +148.8%
Contains more WaterWater +66.7%

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
13% 23% 64%
Saturated Fat: Sat. Fat 0.536 g
Monounsaturated Fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains more Mono. FatMonounsaturated Fat +2475.4%
Contains more Poly. FatPolyunsaturated fat +199.7%
Contains less Sat. FatSaturated Fat -93.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
2
80% 20%
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
98% 2%
Starch: 69.88 g
Sucrose: 0.3 g
Glucose: 1.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.11 g
Galactose: 0 g
Contains more SucroseSucrose +1836.7%
Contains more FructoseFructose +∞%
Contains more StarchStarch +197.5%
Contains more GlucoseGlucose +2420%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Millet flour Opinion
Calories 553kcal 382kcal Cashew
Protein 18.22g 10.75g Cashew
Fats 43.85g 4.25g Cashew
Vitamin C 0.5mg 0mg Cashew
Net carbs 26.89g 71.62g Millet flour
Carbs 30.19g 75.12g Millet flour
Magnesium 292mg 119mg Cashew
Calcium 37mg 14mg Cashew
Potassium 660mg 224mg Cashew
Iron 6.68mg 3.94mg Cashew
Sugar 5.91g 1.66g Millet flour
Fiber 3.3g 3.5g Millet flour
Copper 2.195mg 0.535mg Cashew
Zinc 5.78mg 2.63mg Cashew
Starch 23.49g 69.88g Millet flour
Phosphorus 593mg 285mg Cashew
Sodium 12mg 4mg Millet flour
Vitamin E 0.9mg 0.11mg Cashew
Manganese 1.655mg 1.002mg Cashew
Selenium 19.9µg 32.7µg Millet flour
Vitamin B1 0.423mg 0.413mg Cashew
Vitamin B2 0.058mg 0.073mg Millet flour
Vitamin B3 1.062mg 6.02mg Millet flour
Vitamin B5 0.864mg 1.267mg Millet flour
Vitamin B6 0.417mg 0.372mg Cashew
Vitamin K 34.1µg 0.8µg Cashew
Folate 25µg 42µg Millet flour
Trans Fat 0.002g Cashew
Saturated Fat 7.783g 0.536g Millet flour
Monounsaturated Fat 23.797g 0.924g Cashew
Polyunsaturated fat 7.845g 2.618g Cashew
Tryptophan 0.287mg 0.17mg Cashew
Threonine 0.688mg 0.354mg Cashew
Isoleucine 0.789mg 0.473mg Cashew
Leucine 1.472mg 1.537mg Millet flour
Lysine 0.928mg 0.144mg Cashew
Methionine 0.362mg 0.319mg Cashew
Phenylalanine 0.951mg 0.675mg Cashew
Valine 1.094mg 0.584mg Cashew
Histidine 0.456mg 0.257mg Cashew
Fructose 0.05g 0g Cashew
Omega-3 - ALA 0.044g Millet flour
Omega-6 - Eicosadienoic acid 0g 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Millet flour
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
33%
Millet flour
Minerals Daily Need Coverage Score
200%
Cashew
94%
Millet flour

Comparison summary

Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 4.25g)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Millet flour
Millet flour is lower in Saturated Fat (difference - 7.247g)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins

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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.