Cashew vs. Wheat — In-Depth Nutrition Comparison
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Summary of differences between cashew and wheat
- Cashew has more copper, iron, magnesium, zinc, phosphorus, and potassium; however, wheat is higher in selenium, manganese, and vitamin B3.
- Cashew covers your daily need for copper, 182% more than wheat .
- Cashew has 17 times more saturated fat than wheat . While cashew has 7.783g of saturated fat, wheat has only 0.454g.
- The glycemic index of wheat is higher.
These are the specific foods used in this comparison Nuts, cashew nuts, raw and Wheat, durum.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +102.8% |
| Contains more PotassiumPotassium | +53.1% |
| Contains more IronIron | +89.8% |
| Contains more CopperCopper | +296.9% |
| Contains more ZincZinc | +38.9% |
| Contains more PhosphorusPhosphorus | +16.7% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +82% |
| Contains more SeleniumSelenium | +349.2% |
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 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B2Vitamin B2 | +108.6% |
| Contains more Vitamin B3Vitamin B3 | +534.5% |
| Contains more FolateFolate | +72% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +33.2% |
| Contains more FatsFats | +1675.3% |
| Contains more OtherOther | +42.7% |
| Contains more CarbsCarbs | +135.6% |
| Contains more WaterWater | +110.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +6817.7% |
| Contains more Poly. FatPolyunsaturated fat | +702.1% |
| Contains less Sat. FatSaturated fat | -94.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 2.195mg | 0.553mg | 182% |
| Selenium | 19.9µg | 89.4µg | 126% |
| Fats | 43.85g | 2.47g | 64% |
| Manganese | 1.655mg | 3.012mg | 59% |
| Monounsaturated fat | 23.797g | 0.344g | 59% |
| Polyunsaturated fat | 7.845g | 0.978g | 46% |
| Iron | 6.68mg | 3.52mg | 40% |
| Magnesium | 292mg | 144mg | 35% |
| Vitamin B3 | 1.062mg | 6.738mg | 35% |
| Saturated fat | 7.783g | 0.454g | 33% |
| Vitamin K | 34.1µg | 28% | |
| Zinc | 5.78mg | 4.16mg | 15% |
| Carbs | 30.19g | 71.13g | 14% |
| Fiber | 3.3g | 13% | |
| Phosphorus | 593mg | 508mg | 12% |
| Calories | 553kcal | 339kcal | 11% |
| Starch | 23.49g | 10% | |
| Protein | 18.22g | 13.68g | 9% |
| Potassium | 660mg | 431mg | 7% |
| Vitamin E | 0.9mg | 6% | |
| Vitamin B2 | 0.058mg | 0.121mg | 5% |
| Folate | 25µg | 43µg | 5% |
| Vitamin B5 | 0.864mg | 0.935mg | 1% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Net carbs | 26.89g | 71.13g | N/A |
| Calcium | 37mg | 34mg | 0% |
| Sugar | 5.91g | N/A | |
| Sodium | 12mg | 2mg | 0% |
| Vitamin B1 | 0.423mg | 0.419mg | 0% |
| Vitamin B6 | 0.417mg | 0.419mg | 0% |
| Tryptophan | 0.287mg | 0.176mg | 0% |
| Threonine | 0.688mg | 0.366mg | 0% |
| Isoleucine | 0.789mg | 0.533mg | 0% |
| Leucine | 1.472mg | 0.934mg | 0% |
| Lysine | 0.928mg | 0.303mg | 0% |
| Methionine | 0.362mg | 0.221mg | 0% |
| Phenylalanine | 0.951mg | 0.681mg | 0% |
| Valine | 1.094mg | 0.594mg | 0% |
| Histidine | 0.456mg | 0.322mg | 0% |
| Fructose | 0.05g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
34%
Minerals Daily Need Coverage Score
200%
168%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Wheat is lower in Saturated fat (difference - 7.329g)
Which food is cheaper?
Wheat is cheaper (difference - $2.1)
Which food is lower in glycemic index?
Cashew is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.