Cashew vs. Khorasan wheat — In-Depth Nutrition Comparison
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A recap on the differences between cashew and khorasan wheat
- Cashew is higher in copper, magnesium, iron, phosphorus, and vitamin K, yet khorasan wheat is higher in selenium, manganese, vitamin B3, and fiber.
- Cashew covers your daily copper needs 188% more than khorasan wheat.
- Cashew contains 40 times more saturated fat than khorasan wheat. While cashew contains 7.783g of saturated fat, khorasan wheat contains only 0.196g.
- The glycemic index of cashew is lower.
Food varieties used in this article are Nuts, cashew nuts, raw and Wheat, KAMUT khorasan, uncooked.
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 | +124.6% |
| Contains more CalciumCalcium | +68.2% |
| Contains more PotassiumPotassium | +63.8% |
| Contains more IronIron | +77.2% |
| Contains more CopperCopper | +333.8% |
| Contains more ZincZinc | +57.1% |
| Contains more PhosphorusPhosphorus | +62.9% |
| Contains less SodiumSodium | -58.3% |
| Contains more ManganeseManganese | +65.3% |
| Contains more SeleniumSelenium | +309.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +47.5% |
| Contains more Vitamin B6Vitamin B6 | +61% |
| Contains more Vitamin KVitamin K | +1794.4% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +33.8% |
| Contains more Vitamin B2Vitamin B2 | +217.2% |
| Contains more Vitamin B3Vitamin B3 | +500.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2.195mg | 0.506mg | 188% |
| Selenium | 19.9µg | 81.5µg | 112% |
| Fats | 43.85g | 2.13g | 64% |
| Monounsaturated fat | 23.797g | 0.213g | 59% |
| Polyunsaturated fat | 7.845g | 0.621g | 48% |
| Manganese | 1.655mg | 2.735mg | 47% |
| Magnesium | 292mg | 130mg | 39% |
| Iron | 6.68mg | 3.77mg | 36% |
| Saturated fat | 7.783g | 0.196g | 34% |
| Phosphorus | 593mg | 364mg | 33% |
| Vitamin B3 | 1.062mg | 6.375mg | 33% |
| Fiber | 3.3g | 11.1g | 31% |
| Vitamin K | 34.1µg | 1.8µg | 27% |
| Zinc | 5.78mg | 3.68mg | 19% |
| Carbs | 30.19g | 70.58g | 13% |
| Vitamin B6 | 0.417mg | 0.259mg | 12% |
| Starch | 23.49g | 52.41g | 12% |
| Vitamin B1 | 0.423mg | 0.566mg | 12% |
| Calories | 553kcal | 337kcal | 11% |
| Vitamin B2 | 0.058mg | 0.184mg | 10% |
| Potassium | 660mg | 403mg | 8% |
| Protein | 18.22g | 14.54g | 7% |
| Folate | 25µg | 6% | |
| Choline | 25.8mg | 5% | |
| Vitamin E | 0.9mg | 0.61mg | 2% |
| Calcium | 37mg | 22mg | 2% |
| Vitamin B5 | 0.864mg | 0.949mg | 2% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Net carbs | 26.89g | 59.48g | N/A |
| Sugar | 5.91g | 7.84g | N/A |
| Sodium | 12mg | 5mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0.005g | N/A | |
| Tryptophan | 0.287mg | 0.13mg | 0% |
| Threonine | 0.688mg | 0.442mg | 0% |
| Isoleucine | 0.789mg | 0.566mg | 0% |
| Leucine | 1.472mg | 1.112mg | 0% |
| Lysine | 0.928mg | 0.416mg | 0% |
| Methionine | 0.362mg | 0.251mg | 0% |
| Phenylalanine | 0.951mg | 0.772mg | 0% |
| Valine | 1.094mg | 0.687mg | 0% |
| Histidine | 0.456mg | 0.379mg | 0% |
| Fructose | 0.05g | 0.11g | 0% |
| Omega-3 - ALA | 0.048g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
Protein:
14.54 g
Fats:
2.13 g
Carbs:
70.58 g
Water:
11.07 g
Other:
1.68 g
| Contains more ProteinProtein | +25.3% |
| Contains more FatsFats | +1958.7% |
| Contains more OtherOther | +51.2% |
| Contains more CarbsCarbs | +133.8% |
| Contains more WaterWater | +112.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.783 g
Monounsaturated fat:
Mono. Fat
23.797 g
Polyunsaturated fat:
Poly. Fat
7.845 g
Saturated fat:
Sat. Fat
0.196 g
Monounsaturated fat:
Mono. Fat
0.213 g
Polyunsaturated fat:
Poly. Fat
0.621 g
| Contains more Mono. FatMonounsaturated fat | +11072.3% |
| Contains more Poly. FatPolyunsaturated fat | +1163.3% |
| Contains less Sat. FatSaturated fat | -97.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
23.49 g
Sucrose:
5.81 g
Glucose:
0.05 g
Fructose:
0.05 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
52.41 g
Sucrose:
0.55 g
Glucose:
0.62 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
6.56 g
Galactose:
0 g
| Contains more SucroseSucrose | +956.4% |
| Contains more StarchStarch | +123.1% |
| Contains more GlucoseGlucose | +1140% |
| Contains more FructoseFructose | +120% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
