Cashew vs. Quinoa — In-Depth Nutrition Comparison
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The main differences between cashew and quinoa
- Cashew is richer than quinoa in copper, iron, phosphorus, magnesium, manganese, zinc, selenium, vitamin K, and vitamin B1.
- Daily need coverage for copper for cashew is 223% higher.
- Quinoa contains less saturated fat.
- Cashew has a lower glycemic index than quinoa.
Food types used in this article are Nuts, cashew nuts, raw and Quinoa, cooked.
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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 | +356.3% |
| Contains more CalciumCalcium | +117.6% |
| Contains more PotassiumPotassium | +283.7% |
| Contains more IronIron | +348.3% |
| Contains more CopperCopper | +1043.2% |
| Contains more ZincZinc | +430.3% |
| Contains more PhosphorusPhosphorus | +290.1% |
| Contains more ManganeseManganese | +162.3% |
| Contains more SeleniumSelenium | +610.7% |
| Contains less SodiumSodium | -41.7% |
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 | +42.9% |
| Contains more Vitamin B1Vitamin B1 | +295.3% |
| Contains more Vitamin B3Vitamin B3 | +157.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +239% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B2Vitamin B2 | +89.7% |
| Contains more FolateFolate | +68% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +314.1% |
| Contains more FatsFats | +2183.9% |
| Contains more CarbsCarbs | +41.7% |
| Contains more OtherOther | +229.9% |
| Contains more WaterWater | +1277.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4407% |
| Contains more Poly. FatPolyunsaturated fat | +627.7% |
| Contains less Sat. FatSaturated fat | -97% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +33.2% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
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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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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 2.195mg | 0.192mg | 223% |
| Fats | 43.85g | 1.92g | 65% |
| Iron | 6.68mg | 1.49mg | 65% |
| Phosphorus | 593mg | 152mg | 63% |
| Monounsaturated fat | 23.797g | 0.528g | 58% |
| Magnesium | 292mg | 64mg | 54% |
| Polyunsaturated fat | 7.845g | 1.078g | 45% |
| Manganese | 1.655mg | 0.631mg | 45% |
| Zinc | 5.78mg | 1.09mg | 43% |
| Saturated fat | 7.783g | 0.231g | 34% |
| Selenium | 19.9µg | 2.8µg | 31% |
| Protein | 18.22g | 4.4g | 28% |
| Vitamin K | 34.1µg | 0µg | 28% |
| Vitamin B1 | 0.423mg | 0.107mg | 26% |
| Vitamin B6 | 0.417mg | 0.123mg | 23% |
| Calories | 553kcal | 120kcal | 22% |
| Vitamin B5 | 0.864mg | 17% | |
| Potassium | 660mg | 172mg | 14% |
| Vitamin B3 | 1.062mg | 0.412mg | 4% |
| Choline | 23mg | 4% | |
| Folate | 25µg | 42µg | 4% |
| Vitamin B2 | 0.058mg | 0.11mg | 4% |
| Carbs | 30.19g | 21.3g | 3% |
| Vitamin E | 0.9mg | 0.63mg | 2% |
| Starch | 23.49g | 17.63g | 2% |
| Fiber | 3.3g | 2.8g | 2% |
| Calcium | 37mg | 17mg | 2% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Net carbs | 26.89g | 18.5g | N/A |
| Sugar | 5.91g | 0.87g | N/A |
| Sodium | 12mg | 7mg | 0% |
| Tryptophan | 0.287mg | 0.052mg | 0% |
| Threonine | 0.688mg | 0.131mg | 0% |
| Isoleucine | 0.789mg | 0.157mg | 0% |
| Leucine | 1.472mg | 0.261mg | 0% |
| Lysine | 0.928mg | 0.239mg | 0% |
| Methionine | 0.362mg | 0.096mg | 0% |
| Phenylalanine | 0.951mg | 0.185mg | 0% |
| Valine | 1.094mg | 0.185mg | 0% |
| Histidine | 0.456mg | 0.127mg | 0% |
| Fructose | 0.05g | 0% | |
| Omega-3 - DHA | 0g | 0.015g | N/A |
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%
11%
Minerals Daily Need Coverage Score
200%
38%
Comparison summary
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 5.04g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 7.552g)
Which food is cheaper?
Quinoa is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Cashew is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)