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  6. Cashew vs. Flour

Cashew vs. Flour — In-Depth Nutrition Comparison

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How are Cashew and Flour different?

  • Cashew is richer in Copper, Phosphorus, Magnesium, Zinc, and Manganese, while Flour is higher in Folate, Vitamin B2, Vitamin B3, and Vitamin B1.
  • Cashew covers your daily need of Copper 228% more than Flour.
  • Cashew contains 50 times more Saturated Fat than Flour. Cashew contains 7.783g of Saturated Fat, while Flour contains 0.155g.

Nuts, cashew nuts, raw and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.

Infographic

Cashew vs Flour 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
8
:
2
Flour
Flour
Contains more Calcium +146.7%
Contains more Iron +44%
Contains more Magnesium +1227.3%
Contains more Phosphorus +449.1%
Contains more Potassium +516.8%
Contains more Zinc +725.7%
Contains more Copper +1424.3%
Contains more Manganese +142.7%
Contains less Sodium -83.3%
Contains more Selenium +70.4%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +146.7%
Contains more Iron +44%
Contains more Magnesium +1227.3%
Contains more Phosphorus +449.1%
Contains more Potassium +516.8%
Contains more Zinc +725.7%
Contains more Copper +1424.3%
Contains more Manganese +142.7%
Contains less Sodium -83.3%
Contains more Selenium +70.4%

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
5
:
4
Flour
Flour
Contains more Vitamin E +1400%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +97.3%
Contains more Vitamin B6 +847.7%
Contains more Vitamin K +11266.7%
Contains more Vitamin B1 +85.6%
Contains more Vitamin B2 +751.7%
Contains more Vitamin B3 +455.9%
Contains more Folate +632%
Cashew
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin E +1400%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +97.3%
Contains more Vitamin B6 +847.7%
Contains more Vitamin K +11266.7%
Contains more Vitamin B1 +85.6%
Contains more Vitamin B2 +751.7%
Contains more Vitamin B3 +455.9%
Contains more Folate +632%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
3
:
2
Flour
Flour
Contains more Protein +76.4%
Contains more Fats +4374.5%
Contains more Other +452.2%
Contains more Carbs +152.8%
Contains more Water +129.2%
Cashew
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
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Protein +76.4%
Contains more Fats +4374.5%
Contains more Other +452.2%
Contains more Carbs +152.8%
Contains more Water +129.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Flour
Flour
Contains more Monounsaturated Fat +27252.9%
Contains more Polyunsaturated fat +1799.5%
Contains less Saturated Fat -98%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +27252.9%
Contains more Polyunsaturated fat +1799.5%
Contains less Saturated Fat -98%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Flour Opinion
Net carbs 26.89g 73.61g Flour
Protein 18.22g 10.33g Cashew
Fats 43.85g 0.98g Cashew
Carbs 30.19g 76.31g Flour
Calories 553kcal 364kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g 0.27g Flour
Fiber 3.3g 2.7g Cashew
Calcium 37mg 15mg Cashew
Iron 6.68mg 4.64mg Cashew
Magnesium 292mg 22mg Cashew
Phosphorus 593mg 108mg Cashew
Potassium 660mg 107mg Cashew
Sodium 12mg 2mg Flour
Zinc 5.78mg 0.7mg Cashew
Copper 2.195mg 0.144mg Cashew
Manganese 1.655mg 0.682mg Cashew
Selenium 19.9µg 33.9µg Flour
Vitamin E 0.9mg 0.06mg Cashew
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 0.785mg Flour
Vitamin B2 0.058mg 0.494mg Flour
Vitamin B3 1.062mg 5.904mg Flour
Vitamin B5 0.864mg 0.438mg Cashew
Vitamin B6 0.417mg 0.044mg Cashew
Folate 25µg 183µg Flour
Vitamin K 34.1µg 0.3µg Cashew
Tryptophan 0.287mg 0.127mg Cashew
Threonine 0.688mg 0.281mg Cashew
Isoleucine 0.789mg 0.357mg Cashew
Leucine 1.472mg 0.71mg Cashew
Lysine 0.928mg 0.228mg Cashew
Methionine 0.362mg 0.183mg Cashew
Phenylalanine 0.951mg 0.52mg Cashew
Valine 1.094mg 0.415mg Cashew
Histidine 0.456mg 0.23mg Cashew
Saturated Fat 7.783g 0.155g Flour
Monounsaturated Fat 23.797g 0.087g Cashew
Polyunsaturated fat 7.845g 0.413g Cashew

Which food is preferable for your diet?

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

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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
34%
Cashew
50%
Flour
Minerals Daily Need Coverage Score
200%
Cashew
59%
Flour

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 5.64g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 7.628g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.