Cashew vs. Oats — In-Depth Nutrition Comparison
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A recap on 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% |
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% |
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 price |
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| Lower in Glycemic Index |
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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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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
32%
30%
Minerals Daily Need Coverage Score
200%
154%
Comparison summary
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Oats is lower in Saturated fat (difference - 6.566g)
Which food is cheaper?
Oats is cheaper (difference - $1.9)
Which food is lower in glycemic index?
Cashew is lower in glycemic index (difference - 34)
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.