Cashew vs. Semolina — In-Depth Nutrition Comparison
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Summary of differences between cashew and semolina
- Cashew has more copper, iron, magnesium, phosphorus, zinc, vitamin K, manganese, and vitamin B1; however, semolina is higher in vitamin B3.
- Cashew covers your daily need for copper, 212% more than semolina.
- Cashew has 341 times more vitamin K than semolina. While cashew has 34.1µg of vitamin K, semolina has only 0.1µg.
- Semolina has less saturated fat.
- The glycemic index of semolina is higher.
These are the specific foods used in this comparison Nuts, cashew nuts, raw and Rice, white, long-grain, parboiled, unenriched, dry.
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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 | +981.5% |
| Contains more PotassiumPotassium | +279.3% |
| Contains more IronIron | +802.7% |
| Contains more CopperCopper | +672.9% |
| Contains more ZincZinc | +466.7% |
| Contains more PhosphorusPhosphorus | +287.6% |
| Contains more ManganeseManganese | +59.9% |
| Contains more CalciumCalcium | +91.9% |
| Contains less SodiumSodium | -83.3% |
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 | +2900% |
| Contains more Vitamin B1Vitamin B1 | +88.8% |
| Contains more Vitamin B2Vitamin B2 | +16% |
| Contains more Vitamin B5Vitamin B5 | +28.6% |
| Contains more Vitamin KVitamin K | +34000% |
| Contains more FolateFolate | +212.5% |
| Contains more Vitamin B3Vitamin B3 | +375.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2.195mg | 0.284mg | 212% |
| Iron | 6.68mg | 0.74mg | 74% |
| Fats | 43.85g | 1.03g | 66% |
| Phosphorus | 593mg | 153mg | 63% |
| Magnesium | 292mg | 27mg | 63% |
| Monounsaturated fat | 23.797g | 0.258g | 59% |
| Polyunsaturated fat | 7.845g | 0.322g | 50% |
| Zinc | 5.78mg | 1.02mg | 43% |
| Saturated fat | 7.783g | 0.294g | 34% |
| Vitamin K | 34.1µg | 0.1µg | 28% |
| Manganese | 1.655mg | 1.035mg | 27% |
| Vitamin B3 | 1.062mg | 5.048mg | 25% |
| Protein | 18.22g | 7.51g | 21% |
| Starch | 23.49g | 68.29g | 18% |
| Vitamin B1 | 0.423mg | 0.224mg | 17% |
| Carbs | 30.19g | 80.89g | 17% |
| Potassium | 660mg | 174mg | 14% |
| Calories | 553kcal | 374kcal | 9% |
| Vitamin E | 0.9mg | 0.03mg | 6% |
| Fiber | 3.3g | 1.8g | 6% |
| Folate | 25µg | 8µg | 4% |
| Vitamin B5 | 0.864mg | 0.672mg | 4% |
| Vitamin B6 | 0.417mg | 0.452mg | 3% |
| Calcium | 37mg | 71mg | 3% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Vitamin B2 | 0.058mg | 0.05mg | 1% |
| Net carbs | 26.89g | 79.09g | N/A |
| Sugar | 5.91g | 0.33g | N/A |
| Sodium | 12mg | 2mg | 0% |
| Selenium | 19.9µg | 19.9µg | 0% |
| Tryptophan | 0.287mg | 0.103mg | 0% |
| Threonine | 0.688mg | 0.271mg | 0% |
| Isoleucine | 0.789mg | 0.339mg | 0% |
| Leucine | 1.472mg | 0.656mg | 0% |
| Lysine | 0.928mg | 0.215mg | 0% |
| Methionine | 0.362mg | 0.183mg | 0% |
| Phenylalanine | 0.951mg | 0.398mg | 0% |
| Valine | 1.094mg | 0.47mg | 0% |
| Histidine | 0.456mg | 0.185mg | 0% |
| Fructose | 0.05g | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +142.6% |
| Contains more FatsFats | +4157.3% |
| Contains more OtherOther | +257.7% |
| Contains more CarbsCarbs | +167.9% |
| Contains more WaterWater | +89.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +9123.6% |
| Contains more Poly. FatPolyunsaturated fat | +2336.3% |
| Contains less Sat. FatSaturated fat | -96.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +2666.7% |
| Contains more FructoseFructose | +150% |
| Contains more StarchStarch | +190.7% |
| Contains more GlucoseGlucose | +120% |
~equal in
Lactose
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~equal in
Maltose
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~equal in
Galactose
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