Cashew vs. Oats — In-Depth Nutrition Comparison
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A recap on the differences between cashew and oats
- Cashew is higher in copper, magnesium, iron, vitamin B6, zinc, and phosphorus, yet oats are higher in manganese, fiber, and vitamin B1.
- Cashew covers your daily copper needs 174% more than oats.
- Cashew contains 6 times more saturated fat than oats. While cashew contains 7.783g of saturated fat, oats contain only 1.217g.
- The glycemic index of cashew is lower.
Food varieties used in this article are Nuts, cashew nuts, raw and Oats.
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 more MagnesiumMagnesium | +65% |
| Contains more PotassiumPotassium | +53.8% |
| Contains more IronIron | +41.5% |
| Contains more CopperCopper | +250.6% |
| Contains more ZincZinc | +45.6% |
| Contains more PhosphorusPhosphorus | +13.4% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +45.9% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +197% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +250.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B1Vitamin B1 | +80.4% |
| Contains more Vitamin B2Vitamin B2 | +139.7% |
| Contains more Vitamin B5Vitamin B5 | +56.1% |
| Contains more FolateFolate | +124% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2.195mg | 0.626mg | 174% |
| Manganese | 1.655mg | 4.916mg | 142% |
| Fats | 43.85g | 6.9g | 57% |
| Monounsaturated fat | 23.797g | 2.178g | 54% |
| Selenium | 19.9µg | 36% | |
| Polyunsaturated fat | 7.845g | 2.535g | 35% |
| Saturated fat | 7.783g | 1.217g | 30% |
| Fiber | 3.3g | 10.6g | 29% |
| Vitamin K | 34.1µg | 28% | |
| Vitamin B1 | 0.423mg | 0.763mg | 28% |
| Magnesium | 292mg | 177mg | 27% |
| Iron | 6.68mg | 4.72mg | 25% |
| Vitamin B6 | 0.417mg | 0.119mg | 23% |
| Zinc | 5.78mg | 3.97mg | 16% |
| Carbs | 30.19g | 66.27g | 12% |
| Starch | 23.49g | 10% | |
| Phosphorus | 593mg | 523mg | 10% |
| Vitamin B5 | 0.864mg | 1.349mg | 10% |
| Folate | 25µg | 56µg | 8% |
| Calories | 553kcal | 389kcal | 8% |
| Potassium | 660mg | 429mg | 7% |
| Vitamin B2 | 0.058mg | 0.139mg | 6% |
| Vitamin E | 0.9mg | 6% | |
| Protein | 18.22g | 16.89g | 3% |
| Calcium | 37mg | 54mg | 2% |
| Vitamin B3 | 1.062mg | 0.961mg | 1% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Net carbs | 26.89g | 55.67g | N/A |
| Sugar | 5.91g | N/A | |
| Sodium | 12mg | 2mg | 0% |
| Tryptophan | 0.287mg | 0.234mg | 0% |
| Threonine | 0.688mg | 0.575mg | 0% |
| Isoleucine | 0.789mg | 0.694mg | 0% |
| Leucine | 1.472mg | 1.284mg | 0% |
| Lysine | 0.928mg | 0.701mg | 0% |
| Methionine | 0.362mg | 0.312mg | 0% |
| Phenylalanine | 0.951mg | 0.895mg | 0% |
| Valine | 1.094mg | 0.937mg | 0% |
| Histidine | 0.456mg | 0.405mg | 0% |
| Fructose | 0.05g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +535.5% |
| Contains more OtherOther | +47.7% |
| Contains more CarbsCarbs | +119.5% |
| Contains more WaterWater | +58.1% |
~equal in
Protein
~16.89g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +992.6% |
| Contains more Poly. FatPolyunsaturated fat | +209.5% |
| Contains less Sat. FatSaturated fat | -84.4% |
