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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, fats, selenium, vitamin K, magnesium, phosphorus, and zinc; however, teff is richer in manganese and fiber.
  • Daily need coverage for manganese for teff is 330% higher.
  • Cashew contains 18 times more fats than teff. While cashew contains 43.85g of fats, teff contains only 2.38g.
  • 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Cashew
Cashew
6
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%
Teff
Teff
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more MagnesiumMagnesium +58.7%
Contains more PotassiumPotassium +54.6%
Contains more CopperCopper +171%
Contains more ZincZinc +59.2%
Contains more PhosphorusPhosphorus +38.2%
Contains more SeleniumSelenium +352.3%
Contains more CalciumCalcium +386.5%
Contains more IronIron +14.2%
Contains more ManganeseManganese +458.3%
~equal in Sodium ~12mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Cashew
Cashew
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.7% 0% 0% 18% 106% 13% 20% 52% 96% 0% 85% 19%
Teff
Teff
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1025%
Contains more Vitamin KVitamin K +1694.7%
Contains more FolateFolate +∞%
Contains more Vitamin B2Vitamin B2 +365.5%
Contains more Vitamin B3Vitamin B3 +216.7%
Contains more Vitamin B6Vitamin B6 +15.6%
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.39mg
~equal in Vitamin B5 ~0.942mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Cashew Teff DV% diff.
Manganese 1.655mg 9.24mg 330%
Copper 2.195mg 0.81mg 154%
Fats 43.85g 2.38g 64%
Monounsaturated fat 23.797g 0.589g 58%
Polyunsaturated fat 7.845g 1.071g 45%
Saturated fat 7.783g 0.449g 33%
Selenium 19.9µg 4.4µg 28%
Vitamin K 34.1µg 1.9µg 27%
Magnesium 292mg 184mg 26%
Phosphorus 593mg 429mg 23%
Zinc 5.78mg 3.63mg 20%
Fiber 3.3g 8g 19%
Vitamin B2 0.058mg 0.27mg 16%
Carbs 30.19g 73.13g 14%
Calcium 37mg 180mg 14%
Vitamin B3 1.062mg 3.363mg 14%
Iron 6.68mg 7.63mg 12%
Protein 18.22g 13.3g 10%
Calories 553kcal 367kcal 9%
Omega-3 (ALA) 0.135g 8%
Potassium 660mg 427mg 7%
Folate 25µg 6%
Starch 23.49g 36.56g 5%
Vitamin E 0.9mg 0.08mg 5%
Vitamin B6 0.417mg 0.482mg 5%
Vitamin B1 0.423mg 0.39mg 3%
Vitamin B5 0.864mg 0.942mg 2%
Choline 13.1mg 2%
Vitamin C 0.5mg 1%
Fructose 0.05g 0.47g 1%
Protein per 100 calories 3.3g 3.6g N/A
Calories per 10 g protein 304kcal 276kcal N/A
Weight per 100 calories 18g 27g N/A
Unsaturated / Saturated Fat ratio 4.1 3.7 N/A
Net carbs 26.89g 65.13g N/A
Sugar 5.91g 1.84g N/A
Sodium 12mg 12mg 0%
Tryptophan 0.287mg 0.139mg 0%
Threonine 0.688mg 0.51mg 0%
Isoleucine 0.789mg 0.501mg 0%
Leucine 1.472mg 1.068mg 0%
Lysine 0.928mg 0.376mg 0%
Methionine 0.362mg 0.428mg 0%
Phenylalanine 0.951mg 0.698mg 0%
Valine 1.094mg 0.686mg 0%
Histidine 0.456mg 0.301mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
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
Teff
Teff
2
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 ProteinProtein +37%
Contains more FatsFats +1742.4%
Contains more CarbsCarbs +142.2%
Contains more WaterWater +69.6%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
Cashew
1
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
Teff
4
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 SucroseSucrose +837.1%
Contains more StarchStarch +55.6%
Contains more GlucoseGlucose +1360%
Contains more FructoseFructose +840%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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.