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Cashew vs. Oatmeal — In-Depth Nutrition Comparison

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Significant differences between Cashew and Oatmeal

  • Cashew has more Copper, Phosphorus, Magnesium, Manganese, Zinc, Vitamin K, Selenium, and Potassium, however, Oatmeal is richer in Vitamin A.
  • Cashew covers your daily Copper needs 237% more than Oatmeal.
  • Oatmeal has 85 times less Vitamin K than Cashew. Cashew has 34.1µg of Vitamin K, while Oatmeal has 0.4µg.
  • Oatmeal contains less Saturated Fat.

Specific food types used in this comparison are Nuts, cashew nuts, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Cashew vs Oatmeal 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +1023.1%
Contains more PotassiumPotassium +982%
Contains more IronIron +12.1%
Contains more CopperCopper +3225.8%
Contains more ZincZinc +832.3%
Contains more PhosphorusPhosphorus +670.1%
Contains less SodiumSodium -75.5%
Contains more ManganeseManganese +196.6%
Contains more SeleniumSelenium +298%
Contains more CalciumCalcium +116.2%

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
6
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% 26% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1185.7%
Contains more Vitamin B1Vitamin B1 +62.7%
Contains more Vitamin B5Vitamin B5 +172.6%
Contains more Vitamin B6Vitamin B6 +43.8%
Contains more Vitamin KVitamin K +8425%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +270.7%
Contains more Vitamin B3Vitamin B3 +184.8%
Contains more FolateFolate +76%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
4
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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +668.8%
Contains more FatsFats +3124.3%
Contains more CarbsCarbs +158.7%
Contains more OtherOther +345.6%
Contains more WaterWater +1516%

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
22% 37% 41%
Saturated Fat: Sat. Fat 0.226 g
Monounsaturated Fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated Fat +5986.2%
Contains more Poly. FatPolyunsaturated fat +1741.5%
Contains less Sat. FatSaturated Fat -97.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
4
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
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more StarchStarch +126.5%
Contains more SucroseSucrose +1903.4%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~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 Oatmeal
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cashew Oatmeal Opinion
Calories 553kcal 68kcal Cashew
Protein 18.22g 2.37g Cashew
Fats 43.85g 1.36g Cashew
Vitamin C 0.5mg 0mg Cashew
Net carbs 26.89g 9.97g Cashew
Carbs 30.19g 11.67g Cashew
Magnesium 292mg 26mg Cashew
Calcium 37mg 80mg Oatmeal
Potassium 660mg 61mg Cashew
Iron 6.68mg 5.96mg Cashew
Sugar 5.91g 0.46g Oatmeal
Fiber 3.3g 1.7g Cashew
Copper 2.195mg 0.066mg Cashew
Zinc 5.78mg 0.62mg Cashew
Starch 23.49g 10.37g Cashew
Phosphorus 593mg 77mg Cashew
Sodium 12mg 49mg Cashew
Vitamin A 0IU 433IU Oatmeal
Vitamin A 0µg 130µg Oatmeal
Vitamin E 0.9mg 0.07mg Cashew
Manganese 1.655mg 0.558mg Cashew
Selenium 19.9µg 5µg Cashew
Vitamin B1 0.423mg 0.26mg Cashew
Vitamin B2 0.058mg 0.215mg Oatmeal
Vitamin B3 1.062mg 3.025mg Oatmeal
Vitamin B5 0.864mg 0.317mg Cashew
Vitamin B6 0.417mg 0.29mg Cashew
Vitamin K 34.1µg 0.4µg Cashew
Folate 25µg 44µg Oatmeal
Trans Fat 0.003g Cashew
Choline 4.7mg Oatmeal
Saturated Fat 7.783g 0.226g Oatmeal
Monounsaturated Fat 23.797g 0.391g Cashew
Polyunsaturated fat 7.845g 0.426g Cashew
Tryptophan 0.287mg 0.04mg Cashew
Threonine 0.688mg 0.083mg Cashew
Isoleucine 0.789mg 0.105mg Cashew
Leucine 1.472mg 0.2mg Cashew
Lysine 0.928mg 0.135mg Cashew
Methionine 0.362mg 0.04mg Cashew
Phenylalanine 0.951mg 0.13mg Cashew
Valine 1.094mg 0.151mg Cashew
Histidine 0.456mg 0.057mg Cashew
Fructose 0.05g 0g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Oatmeal
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
25%
Oatmeal
Minerals Daily Need Coverage Score
200%
Cashew
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 5.45g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 7.557g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.5)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 37mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 54)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.