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  6. Cashew vs. Teff

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.

Infographic

Cashew vs Teff 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
6
:
3
Teff
Teff
Contains more Magnesium +58.7%
Contains more Phosphorus +38.2%
Contains more Potassium +54.6%
Contains more Zinc +59.2%
Contains more Copper +171%
Contains more Selenium +352.3%
Contains more Calcium +386.5%
Contains more Iron +14.2%
Contains more Manganese +458.3%
Equal in Sodium - 12
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Contains more Magnesium +58.7%
Contains more Phosphorus +38.2%
Contains more Potassium +54.6%
Contains more Zinc +59.2%
Contains more Copper +171%
Contains more Selenium +352.3%
Contains more Calcium +386.5%
Contains more Iron +14.2%
Contains more Manganese +458.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cashew
Cashew
7
:
5
Teff
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
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%
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
3
:
2
Teff
Teff
Contains more Protein +37%
Contains more Fats +1742.4%
Contains more Carbs +142.2%
Contains more Water +69.6%
Equal in Other - 2.37
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
Teff
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more Protein +37%
Contains more Fats +1742.4%
Contains more Carbs +142.2%
Contains more Water +69.6%
Equal in Other - 2.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Teff
Teff
Contains more Monounsaturated Fat +3940.2%
Contains more Polyunsaturated fat +632.5%
Contains less Saturated Fat -94.2%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +3940.2%
Contains more Polyunsaturated fat +632.5%
Contains less Saturated Fat -94.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
Cashew
1
:
4
Teff
Teff
Contains more Sucrose +837.1%
Contains more Starch +55.6%
Contains more Glucose +1360%
Contains more Fructose +840%
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
Teff
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more Sucrose +837.1%
Contains more Starch +55.6%
Contains more Glucose +1360%
Contains more Fructose +840%
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 Teff
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cashew Teff Opinion
Net carbs 26.89g 65.13g Teff
Protein 18.22g 13.3g Cashew
Fats 43.85g 2.38g Cashew
Carbs 30.19g 73.13g Teff
Calories 553kcal 367kcal Cashew
Starch 23.49g 36.56g Teff
Fructose 0.05g 0.47g Teff
Sugar 5.91g 1.84g Teff
Fiber 3.3g 8g Teff
Calcium 37mg 180mg Teff
Iron 6.68mg 7.63mg Teff
Magnesium 292mg 184mg Cashew
Phosphorus 593mg 429mg Cashew
Potassium 660mg 427mg Cashew
Sodium 12mg 12mg
Zinc 5.78mg 3.63mg Cashew
Copper 2.195mg 0.81mg Cashew
Manganese 1.655mg 9.24mg Teff
Selenium 19.9µg 4.4µg Cashew
Vitamin A 0IU 9IU Teff
Vitamin E 0.9mg 0.08mg Cashew
Vitamin C 0.5mg Cashew
Vitamin B1 0.423mg 0.39mg Cashew
Vitamin B2 0.058mg 0.27mg Teff
Vitamin B3 1.062mg 3.363mg Teff
Vitamin B5 0.864mg 0.942mg Teff
Vitamin B6 0.417mg 0.482mg Teff
Folate 25µg Cashew
Vitamin K 34.1µg 1.9µg Cashew
Tryptophan 0.287mg 0.139mg Cashew
Threonine 0.688mg 0.51mg Cashew
Isoleucine 0.789mg 0.501mg Cashew
Leucine 1.472mg 1.068mg Cashew
Lysine 0.928mg 0.376mg Cashew
Methionine 0.362mg 0.428mg Teff
Phenylalanine 0.951mg 0.698mg Cashew
Valine 1.094mg 0.686mg Cashew
Histidine 0.456mg 0.301mg Cashew
Saturated Fat 7.783g 0.449g Teff
Monounsaturated Fat 23.797g 0.589g Cashew
Polyunsaturated fat 7.845g 1.071g Cashew
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

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

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
33%
Teff
Minerals Daily Need Coverage Score
200%
Cashew
229%
Teff

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 4.07g)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 7.334g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 25)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.5)
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.

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. 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.