Cashew vs. Wild rice — In-Depth Nutrition Comparison
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What are the main differences between cashew and wild rice?
- Cashew has more copper, iron, phosphorus, magnesium, manganese, zinc, selenium, vitamin B1, and vitamin K than wild rice.
- Cashew's daily need coverage for copper is 230% higher.
- Wild rice has 159 times less saturated fat than cashew. Cashew has 7.783g of saturated fat, while wild rice has 0.049g.
- Wild rice has a higher glycemic index (57) than cashew (25).
We used Nuts, cashew nuts, raw and Wild rice, cooked 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 | +812.5% |
| Contains more CalciumCalcium | +1133.3% |
| Contains more PotassiumPotassium | +553.5% |
| Contains more IronIron | +1013.3% |
| Contains more CopperCopper | +1714% |
| Contains more ZincZinc | +331.3% |
| Contains more PhosphorusPhosphorus | +623.2% |
| Contains more ManganeseManganese | +486.9% |
| Contains more SeleniumSelenium | +2387.5% |
| Contains less SodiumSodium | -75% |
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 | +275% |
| Contains more Vitamin B1Vitamin B1 | +713.5% |
| Contains more Vitamin B5Vitamin B5 | +461% |
| Contains more Vitamin B6Vitamin B6 | +208.9% |
| Contains more Vitamin KVitamin K | +6720% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B3Vitamin B3 | +21.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2.195mg | 0.121mg | 230% |
| Iron | 6.68mg | 0.6mg | 76% |
| Phosphorus | 593mg | 82mg | 73% |
| Fats | 43.85g | 0.34g | 67% |
| Magnesium | 292mg | 32mg | 62% |
| Manganese | 1.655mg | 0.282mg | 60% |
| Monounsaturated fat | 23.797g | 0.05g | 59% |
| Polyunsaturated fat | 7.845g | 0.213g | 51% |
| Zinc | 5.78mg | 1.34mg | 40% |
| Saturated fat | 7.783g | 0.049g | 35% |
| Selenium | 19.9µg | 0.8µg | 35% |
| Vitamin B1 | 0.423mg | 0.052mg | 31% |
| Vitamin K | 34.1µg | 0.5µg | 28% |
| Protein | 18.22g | 3.99g | 28% |
| Calories | 553kcal | 101kcal | 23% |
| Vitamin B6 | 0.417mg | 0.135mg | 22% |
| Potassium | 660mg | 101mg | 16% |
| Vitamin B5 | 0.864mg | 0.154mg | 14% |
| Starch | 23.49g | 10% | |
| Fiber | 3.3g | 1.8g | 6% |
| Vitamin E | 0.9mg | 0.24mg | 4% |
| Calcium | 37mg | 3mg | 3% |
| Carbs | 30.19g | 21.34g | 3% |
| Vitamin B2 | 0.058mg | 0.087mg | 2% |
| Choline | 10.2mg | 2% | |
| Vitamin B3 | 1.062mg | 1.287mg | 1% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Net carbs | 26.89g | 19.54g | N/A |
| Sugar | 5.91g | 0.73g | N/A |
| Sodium | 12mg | 3mg | 0% |
| Folate | 25µg | 26µg | 0% |
| Tryptophan | 0.287mg | 0.049mg | 0% |
| Threonine | 0.688mg | 0.127mg | 0% |
| Isoleucine | 0.789mg | 0.167mg | 0% |
| Leucine | 1.472mg | 0.276mg | 0% |
| Lysine | 0.928mg | 0.17mg | 0% |
| Methionine | 0.362mg | 0.119mg | 0% |
| Phenylalanine | 0.951mg | 0.195mg | 0% |
| Valine | 1.094mg | 0.232mg | 0% |
| Histidine | 0.456mg | 0.104mg | 0% |
| Fructose | 0.05g | 0.2g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +356.6% |
| Contains more FatsFats | +12797.1% |
| Contains more CarbsCarbs | +41.5% |
| Contains more OtherOther | +535% |
| Contains more WaterWater | +1321.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +47494% |
| Contains more Poly. FatPolyunsaturated fat | +3583.1% |
| Contains less Sat. FatSaturated fat | -99.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +1660.6% |
| Contains more GlucoseGlucose | +300% |
| Contains more FructoseFructose | +300% |
~equal in
Lactose
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~equal in
Maltose
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~equal in
Galactose
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