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Cashew vs Teff - In-Depth Nutrition Comparison

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How are Cashew and Teff different?

  • Cashew is higher in Copper, Selenium, Vitamin K, Magnesium, Phosphorus, and Zinc, however Teff is richer in Manganese, Fiber, and Vitamin B2.
  • Daily need coverage for Manganese from Teff is 330% higher.
  • Cashew contains 18 times more Vitamin K than Teff. While Cashew contains 34.1µg of Vitamin K, Teff contains only 1.9µg.
  • Teff has less Saturated Fat.

Nuts, cashew nuts, raw and Teff, uncooked are the varieties used in this article.

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Cashew vs Teff 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cashew
5
:
2
Teff
Contains more Potassium +54.6%
Contains more Magnesium +58.7%
Contains more Copper +171%
Contains more Zinc +59.2%
Contains more Phosphorus +38.2%
Contains more Iron +14.2%
Contains more Calcium +386.5%
Equal in Sodium - 12
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 251% 12% 59% 209% 732% 158% 255% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 287% 54% 38% 132% 270% 99% 184% 2%
Contains more Potassium +54.6%
Contains more Magnesium +58.7%
Contains more Copper +171%
Contains more Zinc +59.2%
Contains more Phosphorus +38.2%
Contains more Iron +14.2%
Contains more Calcium +386.5%
Equal in Sodium - 12

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cashew
7
:
5
Teff
Contains more Vitamin E +1025%
Contains more Vitamin K +1694.7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +365.5%
Contains more Vitamin B3 +216.7%
Contains more Vitamin B6 +15.6%
Equal in Vitamin B1 - 0.39
Equal in Vitamin B5 - 0.942
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 19% 0% 106% 14% 20% 52% 97% 0% 86% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 98% 63% 64% 57% 112% 0% 5% 0%
Contains more Vitamin E +1025%
Contains more Vitamin K +1694.7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +365.5%
Contains more Vitamin B3 +216.7%
Contains more Vitamin B6 +15.6%
Equal in Vitamin B1 - 0.39
Equal in Vitamin B5 - 0.942

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
34
Cashew
33
Teff
Mineral Summary Score
209
Cashew
133
Teff

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
109%
Cashew
80%
Teff
Carbohydrates
30%
Cashew
73%
Teff
Fats
202%
Cashew
11%
Teff

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cashew Teff
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Teff
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 4.07g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 7.334g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (12 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.

All nutrients comparison - raw data values

Nutrient Cashew Teff Opinion
Calories 553 367 Cashew
Protein 18.22 13.3 Cashew
Fats 43.85 2.38 Cashew
Vitamin C 0.5 Cashew
Carbs 30.19 73.13 Teff
Cholesterol 0 Teff
Vitamin D 0 Cashew
Iron 6.68 7.63 Teff
Calcium 37 180 Teff
Potassium 660 427 Cashew
Magnesium 292 184 Cashew
Sugar 5.91 1.84 Teff
Fiber 3.3 8 Teff
Copper 2.195 0.81 Cashew
Zinc 5.78 3.63 Cashew
Starch 23.49 36.56 Teff
Phosphorus 593 429 Cashew
Sodium 12 12
Vitamin A 0 9 Teff
Vitamin E 0.9 0.08 Cashew
Vitamin D 0 Cashew
Vitamin B1 0.423 0.39 Cashew
Vitamin B2 0.058 0.27 Teff
Vitamin B3 1.062 3.363 Teff
Vitamin B5 0.864 0.942 Teff
Vitamin B6 0.417 0.482 Teff
Vitamin B12 0 Cashew
Vitamin K 34.1 1.9 Cashew
Folate 25 Cashew
Trans Fat
Saturated Fat 7.783 0.449 Teff
Monounsaturated Fat 23.797 0.589 Cashew
Polyunsaturated fat 7.845 1.071 Cashew
Tryptophan 0.287 0.139 Cashew
Threonine 0.688 0.51 Cashew
Isoleucine 0.789 0.501 Cashew
Leucine 1.472 1.068 Cashew
Lysine 0.928 0.376 Cashew
Methionine 0.362 0.428 Teff
Phenylalanine 0.951 0.698 Cashew
Valine 1.094 0.686 Cashew
Histidine 0.456 0.301 Cashew
Fructose 0.05 0.47 Teff

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.