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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |