Cashew vs. Wafer — In-Depth Nutrition Comparison
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The main differences between cashew and wafer
- Cashew is richer than wafer in copper, phosphorus, magnesium, zinc, manganese, iron, vitamin B6, vitamin K, and selenium.
- Daily need coverage for copper for cashew is 192% higher.
- Cashew contains 14 times more vitamin K than wafer. Cashew contains 34.1µg of vitamin K, while wafer contains 2.4µg.
- Cashew contains less sodium.
- Cashew has a lower glycemic index than wafer.
Food types used in this article are Nuts, cashew nuts, raw and Cookies, chocolate wafers.
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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 | +450.9% |
| Contains more CalciumCalcium | +19.4% |
| Contains more PotassiumPotassium | +214.3% |
| Contains more IronIron | +66.6% |
| Contains more CopperCopper | +374.1% |
| Contains more ZincZinc | +430.3% |
| Contains more PhosphorusPhosphorus | +349.2% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +137.8% |
| Contains more SeleniumSelenium | +249.1% |
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 | +25% |
| Contains more Vitamin B1Vitamin B1 | +108.4% |
| Contains more Vitamin B5Vitamin B5 | +126.8% |
| Contains more Vitamin B6Vitamin B6 | +717.6% |
| Contains more Vitamin KVitamin K | +1320.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +358.6% |
| Contains more Vitamin B3Vitamin B3 | +169.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +88% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2.195mg | 0.463mg | 192% |
| Phosphorus | 593mg | 132mg | 66% |
| Magnesium | 292mg | 53mg | 57% |
| Monounsaturated fat | 23.797g | 4.865g | 47% |
| Fats | 43.85g | 14.2g | 46% |
| Zinc | 5.78mg | 1.09mg | 43% |
| Manganese | 1.655mg | 0.696mg | 42% |
| Iron | 6.68mg | 4.01mg | 33% |
| Vitamin B6 | 0.417mg | 0.051mg | 28% |
| Vitamin K | 34.1µg | 2.4µg | 26% |
| Selenium | 19.9µg | 5.7µg | 26% |
| Polyunsaturated fat | 7.845g | 4.153g | 25% |
| Sodium | 12mg | 580mg | 25% |
| Protein | 18.22g | 6.6g | 23% |
| Vitamin B1 | 0.423mg | 0.203mg | 18% |
| Saturated fat | 7.783g | 4.241g | 16% |
| Vitamin B2 | 0.058mg | 0.266mg | 16% |
| Carbs | 30.19g | 72.7g | 14% |
| Potassium | 660mg | 210mg | 13% |
| Vitamin B3 | 1.062mg | 2.858mg | 11% |
| Starch | 23.49g | 10% | |
| Vitamin B5 | 0.864mg | 0.381mg | 10% |
| Folate | 25µg | 47µg | 6% |
| Calories | 553kcal | 433kcal | 6% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Caffeine | 10mg | 3% | |
| Choline | 14.3mg | 3% | |
| Vitamin E | 0.9mg | 0.72mg | 1% |
| Calcium | 37mg | 31mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Net carbs | 26.89g | 69.3g | N/A |
| Sugar | 5.91g | 37.43g | N/A |
| Fiber | 3.3g | 3.4g | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.287mg | 0.096mg | 0% |
| Threonine | 0.688mg | 0.22mg | 0% |
| Isoleucine | 0.789mg | 0.261mg | 0% |
| Leucine | 1.472mg | 0.447mg | 0% |
| Lysine | 0.928mg | 0.281mg | 0% |
| Methionine | 0.362mg | 0.105mg | 0% |
| Phenylalanine | 0.951mg | 0.308mg | 0% |
| Valine | 1.094mg | 0.323mg | 0% |
| Histidine | 0.456mg | 0.128mg | 0% |
| Fructose | 0.05g | 0% | |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +176.1% |
| Contains more FatsFats | +208.8% |
| Contains more WaterWater | +15.6% |
| Contains more OtherOther | +27% |
| Contains more CarbsCarbs | +140.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +389.1% |
| Contains more Poly. FatPolyunsaturated fat | +88.9% |
| Contains less Sat. FatSaturated fat | -45.5% |
