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Cashew vs. Potato bread — In-Depth Nutrition Comparison

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How are cashew and potato bread different?

  • Cashew is richer in copper, magnesium, manganese, iron, zinc, phosphorus, vitamin K, and vitamin B1, while potato bread is higher in folate.
  • Cashew covers your daily need for copper, 233% more than potato bread.
  • Potato bread has a higher glycemic index (61) than cashew (25).

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

Infographic

Cashew vs Potato bread 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
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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Contains more MagnesiumMagnesium +942.9%
Contains more IronIron +196.9%
Contains more CopperCopper +2235.1%
Contains more ZincZinc +301.4%
Contains more PhosphorusPhosphorus +60.7%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +554.2%
Contains more SeleniumSelenium +109.5%
Contains more CalciumCalcium +408.1%
~equal in Potassium ~718mg

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
5
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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +91.5%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B6Vitamin B6 +79.7%
Contains more Vitamin KVitamin K +401.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +82.8%
Contains more Vitamin B3Vitamin B3 +17.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +404%
~equal in Vitamin B5 ~0.817mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Contains more ProteinProtein +45.8%
Contains more FatsFats +1301%
Contains more CarbsCarbs +55.9%
Contains more WaterWater +545.2%
Contains more OtherOther +47.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Potato bread
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar 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 Potato bread DV% diff.
Copper 2.195mg 0.094mg 233%
Fats 43.85g 3.13g 63%
Magnesium 292mg 28mg 63%
Manganese 1.655mg 0.253mg 61%
Monounsaturated fat 23.797g 0g 59%
Iron 6.68mg 2.25mg 55%
Polyunsaturated fat 7.845g 0g 52%
Zinc 5.78mg 1.44mg 39%
Saturated fat 7.783g 0g 35%
Phosphorus 593mg 369mg 32%
Folate 25µg 126µg 25%
Vitamin K 34.1µg 6.8µg 23%
Vitamin B1 0.423mg 0.188mg 20%
Selenium 19.9µg 9.5µg 19%
Sodium 12mg 375mg 16%
Calcium 37mg 188mg 15%
Vitamin B6 0.417mg 0.232mg 14%
Calories 553kcal 266kcal 14%
Fiber 3.3g 6.3g 12%
Protein 18.22g 12.5g 11%
Starch 23.49g 10%
Vitamin B12 0µg 0.15µg 6%
Carbs 30.19g 47.07g 6%
Vitamin B2 0.058mg 0.106mg 4%
Vitamin A 0µg 24µg 3%
Vitamin E 0.9mg 0.47mg 3%
Choline 18.4mg 3%
Potassium 660mg 718mg 2%
Vitamin B5 0.864mg 0.817mg 1%
Vitamin B3 1.062mg 1.25mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 26.89g 40.77g N/A
Vitamin D 0IU 2IU 0%
Sugar 5.91g 9.38g N/A
Tryptophan 0.287mg 0.081mg 0%
Threonine 0.688mg 0.224mg 0%
Isoleucine 0.789mg 0.268mg 0%
Leucine 1.472mg 0.44mg 0%
Lysine 0.928mg 0.311mg 0%
Methionine 0.362mg 0.112mg 0%
Phenylalanine 0.951mg 0.285mg 0%
Valine 1.094mg 0.305mg 0%
Histidine 0.456mg 0.143mg 0%
Fructose 0.05g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Potato bread
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
27%
Potato bread
Minerals Daily Need Coverage Score
200%
Cashew
59%
Potato bread

Comparison summary

Which food is lower in Saturated fat?
Potato bread
Potato bread is lower in Saturated fat (difference - 7.783g)
Which food is cheaper?
Potato bread
Potato bread is cheaper (difference - $2.5)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 3.47g)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 363mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 36)
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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.