Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Cashew
  5. Compare
  6. Cashew vs. Millet raw

Cashew vs. Millet raw — In-Depth Nutrition Comparison

Compare

How are cashew and millet raw different?

  • Cashew is richer in copper, iron, phosphorus, magnesium, zinc, selenium, and vitamin K, while millet raw is higher in vitamin B3 and fiber.
  • Cashew covers your daily need for copper, 161% more than millet raw.
  • Cashew contains 38 times more vitamin K than millet raw. Cashew contains 34.1µg of vitamin K, while millet raw contains 0.9µg.
  • Millet raw is lower in saturated fat.
  • Millet raw has a higher glycemic index (71) than cashew (25).

Nuts, cashew nuts, raw and Millet, raw types were used in this article.

Infographic

Cashew vs Millet raw 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
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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more MagnesiumMagnesium +156.1%
Contains more CalciumCalcium +362.5%
Contains more PotassiumPotassium +238.5%
Contains more IronIron +121.9%
Contains more CopperCopper +192.7%
Contains more ZincZinc +244%
Contains more PhosphorusPhosphorus +108.1%
Contains more SeleniumSelenium +637%
Contains less SodiumSodium -58.3%
~equal in Manganese ~1.632mg

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
Cashew
3
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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin KVitamin K +3688.9%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +344.4%
Contains more FolateFolate +240%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.421mg
~equal in Vitamin B5 ~0.848mg
~equal in Vitamin B6 ~0.384mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cashew Millet raw DV% diff.
Copper 2.195mg 0.75mg 161%
Fats 43.85g 4.22g 61%
Monounsaturated fat 23.797g 0.773g 58%
Iron 6.68mg 3.01mg 46%
Phosphorus 593mg 285mg 44%
Magnesium 292mg 114mg 42%
Polyunsaturated fat 7.845g 2.134g 38%
Zinc 5.78mg 1.68mg 37%
Saturated fat 7.783g 0.723g 32%
Selenium 19.9µg 2.7µg 31%
Vitamin K 34.1µg 0.9µg 28%
Vitamin B3 1.062mg 4.72mg 23%
Fiber 3.3g 8.5g 21%
Vitamin B2 0.058mg 0.29mg 18%
Folate 25µg 85µg 15%
Potassium 660mg 195mg 14%
Carbs 30.19g 72.85g 14%
Protein 18.22g 11.02g 14%
Starch 23.49g 10%
Calories 553kcal 378kcal 9%
Vitamin E 0.9mg 0.05mg 6%
Calcium 37mg 8mg 3%
Vitamin B6 0.417mg 0.384mg 3%
Manganese 1.655mg 1.632mg 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 26.89g 64.35g N/A
Sugar 5.91g N/A
Sodium 12mg 5mg 0%
Vitamin B1 0.423mg 0.421mg 0%
Vitamin B5 0.864mg 0.848mg 0%
Tryptophan 0.287mg 0.119mg 0%
Threonine 0.688mg 0.353mg 0%
Isoleucine 0.789mg 0.465mg 0%
Leucine 1.472mg 1.4mg 0%
Lysine 0.928mg 0.212mg 0%
Methionine 0.362mg 0.221mg 0%
Phenylalanine 0.951mg 0.58mg 0%
Valine 1.094mg 0.578mg 0%
Histidine 0.456mg 0.236mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
2
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% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more ProteinProtein +65.3%
Contains more FatsFats +939.1%
Contains more CarbsCarbs +141.3%
Contains more WaterWater +66.7%
Contains more OtherOther +27.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains more Mono. FatMonounsaturated fat +2978.5%
Contains more Poly. FatPolyunsaturated fat +267.6%
Contains less Sat. FatSaturated fat -90.7%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.