Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cashew vs. Wheat gluten — In-Depth Nutrition Comparison

Compare

How are cashew and wheat gluten different?

  • Cashew is higher in copper, magnesium, phosphorus, zinc, vitamin B1, vitamin B6, vitamin K, and iron; however, wheat gluten is richer in selenium.
  • Daily need coverage for copper for cashew is 224% higher.
  • Wheat gluten has less saturated fat.
  • Cashew has a lower glycemic index (25) than wheat gluten (64).

Nuts, cashew nuts, raw and Vital wheat gluten are the varieties used in this article.

Infographic

Cashew vs Wheat gluten 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
8
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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +1068%
Contains more PotassiumPotassium +560%
Contains more IronIron +28.5%
Contains more CopperCopper +1106%
Contains more ZincZinc +580%
Contains more PhosphorusPhosphorus +128.1%
Contains less SodiumSodium -58.6%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +283.8%
Contains more SeleniumSelenium +99.5%

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
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more FatsFats +2270.3%
Contains more CarbsCarbs +118.9%
Contains more OtherOther +154%
Contains more ProteinProtein +312.5%
Contains more WaterWater +57.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains more Mono. FatMonounsaturated fat +15154.5%
Contains more Poly. FatPolyunsaturated fat +868.5%
Contains less Sat. FatSaturated fat -96.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Wheat gluten
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cashew Wheat gluten DV% diff.
Copper 2.195mg 0.182mg 224%
Protein 18.22g 75.16g 114%
Manganese 1.655mg 72%
Fats 43.85g 1.85g 65%
Magnesium 292mg 25mg 64%
Monounsaturated fat 23.797g 0.156g 59%
Phosphorus 593mg 260mg 48%
Polyunsaturated fat 7.845g 0.81g 47%
Zinc 5.78mg 0.85mg 45%
Selenium 19.9µg 39.7µg 36%
Vitamin B1 0.423mg 0mg 35%
Saturated fat 7.783g 0.272g 34%
Vitamin B6 0.417mg 0mg 32%
Vitamin K 34.1µg 0µg 28%
Iron 6.68mg 5.2mg 19%
Vitamin B5 0.864mg 0mg 17%
Potassium 660mg 100mg 16%
Fiber 3.3g 0.6g 11%
Calcium 37mg 142mg 11%
Starch 23.49g 10%
Calories 553kcal 370kcal 9%
Vitamin B3 1.062mg 0mg 7%
Vitamin E 0.9mg 0mg 6%
Folate 25µg 0µg 6%
Carbs 30.19g 13.79g 5%
Vitamin B2 0.058mg 0mg 4%
Sodium 12mg 29mg 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 26.89g 13.19g N/A
Sugar 5.91g 0g N/A
Tryptophan 0.287mg 0%
Threonine 0.688mg 0%
Isoleucine 0.789mg 0%
Leucine 1.472mg 0%
Lysine 0.928mg 0%
Methionine 0.362mg 0%
Phenylalanine 0.951mg 0%
Valine 1.094mg 0%
Histidine 0.456mg 0%
Fructose 0.05g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Wheat gluten
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Cashew
0%
Wheat gluten
Minerals Daily Need Coverage Score
200%
Cashew
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated fat?
Wheat gluten
Wheat gluten is lower in Saturated fat (difference - 7.511g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $2.5)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.