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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

Cashew vs Wheat 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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%
~equal in Calcium ~34mg

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
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 1.7% 0% 0% 18% 106% 13% 20% 52% 96% 0% 85% 19%
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% 0% 105% 28% 126% 56% 97% 0% 0% 32%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.419mg
~equal in Vitamin B5 ~0.935mg
~equal in Vitamin B6 ~0.419mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Wheat 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 C 0.5mg 0mg 1%
Vitamin B5 0.864mg 0.935mg 1%
Protein per 100 calories 3.3g 4g N/A
Calories per 10 g protein 304kcal 248kcal N/A
Weight per 100 calories 18g 29g N/A
Unsaturated / Saturated Fat ratio 4.1 2.9 N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
3
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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
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
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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +6817.7%
Contains more Poly. FatPolyunsaturated fat +702.1%
Contains less Sat. FatSaturated fat -94.2%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.