Cashew vs. White Bread — In-Depth Nutrition Comparison
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What are the main differences between Cashew and White Bread?
- Cashew is richer in Copper, Phosphorus, Magnesium, Manganese, Zinc, Iron, Vitamin K, and Vitamin B6, while White Bread is higher in Vitamin B3.
- Cashew's daily need coverage for Copper is 233% higher.
- White Bread has 171 times less Vitamin K than Cashew. Cashew has 34.1µg of Vitamin K, while White Bread has 0.2µg.
- White Bread is lower in Saturated Fat.
We used Nuts, cashew nuts, raw and Bread, white, commercially prepared (includes soft bread crumbs) types in this comparison.
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
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Iron
+85%
Contains
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Magnesium
+1169.6%
Contains
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Phosphorus
+505.1%
Contains
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Potassium
+423.8%
Contains
less
Sodium
-97.6%
Contains
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Zinc
+681.1%
Contains
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Copper
+2073.3%
Contains
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Manganese
+208.8%
Contains
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Calcium
+289.2%
Contains
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Selenium
+10.6%
Contains
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Iron
+85%
Contains
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Magnesium
+1169.6%
Contains
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Phosphorus
+505.1%
Contains
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Potassium
+423.8%
Contains
less
Sodium
-97.6%
Contains
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Zinc
+681.1%
Contains
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Copper
+2073.3%
Contains
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Manganese
+208.8%
Contains
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Calcium
+289.2%
Contains
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Selenium
+10.6%
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
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Vitamin E
+309.1%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B5
+61.2%
Contains
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Vitamin B6
+379.3%
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Vitamin K
+16950%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+26%
Contains
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Vitamin B2
+319%
Contains
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Vitamin B3
+350.1%
Contains
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Folate
+344%
Contains
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Vitamin E
+309.1%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B5
+61.2%
Contains
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Vitamin B6
+379.3%
Contains
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Vitamin K
+16950%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+26%
Contains
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Vitamin B2
+319%
Contains
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Vitamin B3
+350.1%
Contains
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Folate
+344%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+105.9%
Contains
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Fats
+1216.8%
Contains
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Other
+28.3%
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Carbs
+63.7%
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Water
+600.4%
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Contains
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Protein
+105.9%
Contains
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Fats
+1216.8%
Contains
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Other
+28.3%
Contains
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Carbs
+63.7%
Contains
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Water
+600.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+3872.8%
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Polyunsaturated fat
+389.7%
Contains
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Saturated Fat
-91%
Saturated Fat:
7.783 g
Monounsaturated Fat:
23.797 g
Polyunsaturated fat:
7.845 g
Saturated Fat:
0.698 g
Monounsaturated Fat:
0.599 g
Polyunsaturated fat:
1.602 g
Contains
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Monounsaturated Fat
+3872.8%
Contains
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Polyunsaturated fat
+389.7%
Contains
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Saturated Fat
-91%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+∞%
Contains
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Starch
+58.2%
Contains
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Glucose
+3040%
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Fructose
+4760%
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Maltose
+∞%
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:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
Contains
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Sucrose
+∞%
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Starch
+58.2%
Contains
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Glucose
+3040%
Contains
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Fructose
+4760%
Contains
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Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 26.89g | 46.72g |
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| Protein | 18.22g | 8.85g |
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| Fats | 43.85g | 3.33g |
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| Carbs | 30.19g | 49.42g |
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| Calories | 553kcal | 266kcal |
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| Starch | 23.49g | 37.17g |
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| Fructose | 0.05g | 2.43g |
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| Sugar | 5.91g | 5.67g |
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| Fiber | 3.3g | 2.7g |
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| Calcium | 37mg | 144mg |
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| Iron | 6.68mg | 3.61mg |
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| Magnesium | 292mg | 23mg |
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| Phosphorus | 593mg | 98mg |
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| Potassium | 660mg | 126mg |
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| Sodium | 12mg | 490mg |
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| Zinc | 5.78mg | 0.74mg |
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| Copper | 2.195mg | 0.101mg |
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| Manganese | 1.655mg | 0.536mg |
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| Selenium | 19.9µg | 22µg |
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| Vitamin A | 0IU | 1IU |
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| Vitamin E | 0.9mg | 0.22mg |
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| Vitamin C | 0.5mg | 0mg |
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| Vitamin B1 | 0.423mg | 0.533mg |
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| Vitamin B2 | 0.058mg | 0.243mg |
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| Vitamin B3 | 1.062mg | 4.78mg |
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| Vitamin B5 | 0.864mg | 0.536mg |
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| Vitamin B6 | 0.417mg | 0.087mg |
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| Folate | 25µg | 111µg |
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| Vitamin K | 34.1µg | 0.2µg |
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| Tryptophan | 0.287mg |
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| Threonine | 0.688mg |
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| Isoleucine | 0.789mg |
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| Leucine | 1.472mg |
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| Lysine | 0.928mg |
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| Methionine | 0.362mg |
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| Phenylalanine | 0.951mg |
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| Valine | 1.094mg |
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| Histidine | 0.456mg |
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| Trans Fat | 0.027g |
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| Saturated Fat | 7.783g | 0.698g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Monounsaturated Fat | 23.797g | 0.599g |
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| Polyunsaturated fat | 7.845g | 1.602g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.002g |
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| Omega-3 - ALA | 0.166g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
200%
56%
Comparison summary
Which food is lower in Sugar?
White Bread is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
White Bread is lower in Saturated Fat (difference - 7.085g)
Which food is cheaper?
White Bread is cheaper (difference - $2.5)
Which food contains less Sodium?
Cashew contains less Sodium (difference - 478mg)
Which food is lower in glycemic index?
Cashew is lower in glycemic index (difference - 48)
Which food is richer in minerals?
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.