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. Pilaf

Cashew vs. Pilaf — In-Depth Nutrition Comparison

Compare

How are Cashew and Pilaf different?

  • Cashew is higher in Copper, Phosphorus, Magnesium, Iron, Zinc, and Manganese, however, Pilaf is richer in Folate, and Vitamin B3.
  • Daily need coverage for Copper from Cashew is 225% higher.
  • Cashew contains 25 times more Saturated Fat than Pilaf. While Cashew contains 7.783g of Saturated Fat, Pilaf contains only 0.307g.

Nuts, cashew nuts, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared are the varieties used in this article.

Infographic

Cashew vs Pilaf 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
:
2
Pilaf
Pilaf
Contains more Iron +173.8%
Contains more Magnesium +812.5%
Contains more Phosphorus +285.1%
Contains more Potassium +251.1%
Contains less Sodium -99.1%
Contains more Zinc +472.3%
Contains more Copper +1222.3%
Contains more Manganese +87.6%
Contains more Calcium +124.3%
Contains more Selenium +62.8%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Contains more Iron +173.8%
Contains more Magnesium +812.5%
Contains more Phosphorus +285.1%
Contains more Potassium +251.1%
Contains less Sodium -99.1%
Contains more Zinc +472.3%
Contains more Copper +1222.3%
Contains more Manganese +87.6%
Contains more Calcium +124.3%
Contains more Selenium +62.8%

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
4
:
7
Pilaf
Pilaf
Contains more Vitamin E +2150%
Contains more Vitamin B5 +20.8%
Contains more Vitamin K +6720%
Contains more Vitamin A +∞%
Contains more Vitamin C +720%
Contains more Vitamin B1 +42.6%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +476.9%
Contains more Folate +748%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.4
Cashew
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
Contains more Vitamin E +2150%
Contains more Vitamin B5 +20.8%
Contains more Vitamin K +6720%
Contains more Vitamin A +∞%
Contains more Vitamin C +720%
Contains more Vitamin B1 +42.6%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +476.9%
Contains more Folate +748%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
2
:
3
Pilaf
Pilaf
Contains more Protein +74.9%
Contains more Fats +3100.7%
Contains more Carbs +152.8%
Contains more Water +54.6%
Contains more Other +52%
Cashew
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
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more Protein +74.9%
Contains more Fats +3100.7%
Contains more Carbs +152.8%
Contains more Water +54.6%
Contains more Other +52%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Pilaf
Pilaf
Contains more Monounsaturated Fat +6279.9%
Contains more Polyunsaturated fat +1980.9%
Contains less Saturated Fat -96.1%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Contains more Monounsaturated Fat +6279.9%
Contains more Polyunsaturated fat +1980.9%
Contains less Saturated Fat -96.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
Cashew
2
:
3
Pilaf
Pilaf
Contains more Sucrose +1836.7%
Contains more Fructose +∞%
Contains more Starch +203.2%
Contains more Glucose +100%
Contains more Maltose +∞%
Cashew
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
Pilaf
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
Contains more Sucrose +1836.7%
Contains more Fructose +∞%
Contains more Starch +203.2%
Contains more Glucose +100%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Pilaf Opinion
Net carbs 26.89g 75.11g Pilaf
Protein 18.22g 10.42g Cashew
Fats 43.85g 1.37g Cashew
Carbs 30.19g 76.31g Pilaf
Calories 553kcal 359kcal Cashew
Starch 23.49g 71.23g Pilaf
Fructose 0.05g 0g Cashew
Sugar 5.91g 1.53g Pilaf
Fiber 3.3g 1.2g Cashew
Calcium 37mg 83mg Pilaf
Iron 6.68mg 2.44mg Cashew
Magnesium 292mg 32mg Cashew
Phosphorus 593mg 154mg Cashew
Potassium 660mg 188mg Cashew
Sodium 12mg 1303mg Cashew
Zinc 5.78mg 1.01mg Cashew
Copper 2.195mg 0.166mg Cashew
Manganese 1.655mg 0.882mg Cashew
Selenium 19.9µg 32.4µg Pilaf
Vitamin A 0IU 14IU Pilaf
Vitamin A RAE 0µg 4µg Pilaf
Vitamin E 0.9mg 0.04mg Cashew
Vitamin C 0.5mg 4.1mg Pilaf
Vitamin B1 0.423mg 0.603mg Pilaf
Vitamin B2 0.058mg 0.087mg Pilaf
Vitamin B3 1.062mg 6.127mg Pilaf
Vitamin B5 0.864mg 0.715mg Cashew
Vitamin B6 0.417mg 0.4mg Cashew
Folate 25µg 212µg Pilaf
Vitamin B12 0µg 0.02µg Pilaf
Vitamin K 34.1µg 0.5µg Cashew
Tryptophan 0.287mg 0.086mg Cashew
Threonine 0.688mg 0.221mg Cashew
Isoleucine 0.789mg 0.279mg Cashew
Leucine 1.472mg 0.523mg Cashew
Lysine 0.928mg 0.189mg Cashew
Methionine 0.362mg 0.145mg Cashew
Phenylalanine 0.951mg 0.32mg Cashew
Valine 1.094mg 0.374mg Cashew
Histidine 0.456mg 0.15mg Cashew
Cholesterol 0mg 1mg Cashew
Saturated Fat 7.783g 0.307g Pilaf
Monounsaturated Fat 23.797g 0.373g Cashew
Polyunsaturated fat 7.845g 0.377g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Pilaf
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Cashew
Cashew vs Pistachio
Pistachio
Cashew
Cashew vs Brazil nut
Brazil nut
Cashew
Cashew vs Coconut
Coconut
Pilaf
Pilaf vs Cloudberry
Cloudberry
Pilaf
Pilaf vs Tortilla
Tortilla
Pilaf
Pilaf vs Tamale
Tamale

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
34%
Cashew
50%
Pilaf
Minerals Daily Need Coverage Score
200%
Cashew
77%
Pilaf

Comparison summary

Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 4.38g)
Which food is lower in Saturated Fat?
Pilaf
Pilaf is lower in Saturated Fat (difference - 7.476g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $2.5)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 1291mg)
Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 1mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.