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.
- White bread has a higher glycemic index (73) than cashew (25).
We used Nuts, cashew nuts, raw and Bread, white, commercially prepared (includes soft bread crumbs) types in this comparison.
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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 | +1169.6% |
| Contains more PotassiumPotassium | +423.8% |
| Contains more IronIron | +85% |
| Contains more CopperCopper | +2073.3% |
| Contains more ZincZinc | +681.1% |
| Contains more PhosphorusPhosphorus | +505.1% |
| Contains less SodiumSodium | -97.6% |
| Contains more ManganeseManganese | +208.8% |
| Contains more CalciumCalcium | +289.2% |
| Contains more SeleniumSelenium | +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 more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +309.1% |
| Contains more Vitamin B5Vitamin B5 | +61.2% |
| Contains more Vitamin B6Vitamin B6 | +379.3% |
| Contains more Vitamin KVitamin K | +16950% |
| Contains more Vitamin B1Vitamin B1 | +26% |
| Contains more Vitamin B2Vitamin B2 | +319% |
| Contains more Vitamin B3Vitamin B3 | +350.1% |
| Contains more FolateFolate | +344% |
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:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more ProteinProtein | +105.9% |
| Contains more FatsFats | +1216.8% |
| Contains more OtherOther | +28.3% |
| Contains more CarbsCarbs | +63.7% |
| Contains more WaterWater | +600.4% |
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
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains more Mono. FatMonounsaturated fat | +3872.8% |
| Contains more Poly. FatPolyunsaturated fat | +389.7% |
| Contains less Sat. FatSaturated fat | -91% |
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:
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 more SucroseSucrose | +∞% |
| Contains more StarchStarch | +58.2% |
| Contains more GlucoseGlucose | +3040% |
| Contains more FructoseFructose | +4760% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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 | |
|
DV% diff. |
| Copper | 2.195mg | 0.101mg | 233% |
| Phosphorus | 593mg | 98mg | 71% |
| Magnesium | 292mg | 23mg | 64% |
| Fats | 43.85g | 3.33g | 62% |
| Monounsaturated fat | 23.797g | 0.599g | 58% |
| Manganese | 1.655mg | 0.536mg | 49% |
| Zinc | 5.78mg | 0.74mg | 46% |
| Polyunsaturated fat | 7.845g | 1.602g | 42% |
| Iron | 6.68mg | 3.61mg | 38% |
| Saturated fat | 7.783g | 0.698g | 32% |
| Vitamin K | 34.1µg | 0.2µg | 28% |
| Vitamin B6 | 0.417mg | 0.087mg | 25% |
| Vitamin B3 | 1.062mg | 4.78mg | 23% |
| Folate | 25µg | 111µg | 22% |
| Sodium | 12mg | 490mg | 21% |
| Protein | 18.22g | 8.85g | 19% |
| Potassium | 660mg | 126mg | 16% |
| Vitamin B2 | 0.058mg | 0.243mg | 14% |
| Calories | 553kcal | 266kcal | 14% |
| Calcium | 37mg | 144mg | 11% |
| Vitamin B1 | 0.423mg | 0.533mg | 9% |
| Vitamin B5 | 0.864mg | 0.536mg | 7% |
| Starch | 23.49g | 37.17g | 6% |
| Carbs | 30.19g | 49.42g | 6% |
| Vitamin E | 0.9mg | 0.22mg | 5% |
| Selenium | 19.9µg | 22µg | 4% |
| Fructose | 0.05g | 2.43g | 3% |
| Choline | 14.6mg | 3% | |
| Fiber | 3.3g | 2.7g | 2% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Net carbs | 26.89g | 46.72g | N/A |
| Sugar | 5.91g | 5.67g | N/A |
| Trans fat | 0.027g | 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% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
32%
33%
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?
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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.