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  6. Cashew vs. Wild rice

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.

We used Nuts, cashew nuts, raw and Wild rice, cooked types in this comparison.

Infographic

Cashew vs Wild rice 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
9
:
1
Wild rice
Wild rice
Contains more Calcium +1133.3%
Contains more Iron +1013.3%
Contains more Magnesium +812.5%
Contains more Phosphorus +623.2%
Contains more Potassium +553.5%
Contains more Zinc +331.3%
Contains more Copper +1714%
Contains more Manganese +486.9%
Contains more Selenium +2387.5%
Contains less Sodium -75%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +1133.3%
Contains more Iron +1013.3%
Contains more Magnesium +812.5%
Contains more Phosphorus +623.2%
Contains more Potassium +553.5%
Contains more Zinc +331.3%
Contains more Copper +1714%
Contains more Manganese +486.9%
Contains more Selenium +2387.5%
Contains less Sodium -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.
Cashew
Cashew
6
:
4
Wild rice
Wild rice
Contains more Vitamin E +275%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +713.5%
Contains more Vitamin B5 +461%
Contains more Vitamin B6 +208.9%
Contains more Vitamin K +6720%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +21.2%
Equal in Folate - 26
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%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin E +275%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +713.5%
Contains more Vitamin B5 +461%
Contains more Vitamin B6 +208.9%
Contains more Vitamin K +6720%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +21.2%
Equal in Folate - 26

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
:
1
Wild rice
Wild rice
Contains more Protein +356.6%
Contains more Fats +12797.1%
Contains more Carbs +41.5%
Contains more Other +535%
Contains more Water +1321.7%
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
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +356.6%
Contains more Fats +12797.1%
Contains more Carbs +41.5%
Contains more Other +535%
Contains more Water +1321.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +47494%
Contains more Polyunsaturated fat +3583.1%
Contains less Saturated Fat -99.4%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +47494%
Contains more Polyunsaturated fat +3583.1%
Contains less Saturated Fat -99.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
Cashew
2
:
2
Wild rice
Wild rice
Contains more Starch +∞%
Contains more Sucrose +1660.6%
Contains more Glucose +300%
Contains more Fructose +300%
Cashew
80% 20%
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
Wild rice
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +1660.6%
Contains more Glucose +300%
Contains more Fructose +300%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Wild rice
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 Wild rice Opinion
Net carbs 26.89g 19.54g Cashew
Protein 18.22g 3.99g Cashew
Fats 43.85g 0.34g Cashew
Carbs 30.19g 21.34g Cashew
Calories 553kcal 101kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g 0.2g Wild rice
Sugar 5.91g 0.73g Wild rice
Fiber 3.3g 1.8g Cashew
Calcium 37mg 3mg Cashew
Iron 6.68mg 0.6mg Cashew
Magnesium 292mg 32mg Cashew
Phosphorus 593mg 82mg Cashew
Potassium 660mg 101mg Cashew
Sodium 12mg 3mg Wild rice
Zinc 5.78mg 1.34mg Cashew
Copper 2.195mg 0.121mg Cashew
Manganese 1.655mg 0.282mg Cashew
Selenium 19.9µg 0.8µg Cashew
Vitamin A 0IU 3IU Wild rice
Vitamin E 0.9mg 0.24mg Cashew
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 0.052mg Cashew
Vitamin B2 0.058mg 0.087mg Wild rice
Vitamin B3 1.062mg 1.287mg Wild rice
Vitamin B5 0.864mg 0.154mg Cashew
Vitamin B6 0.417mg 0.135mg Cashew
Folate 25µg 26µg Wild rice
Vitamin K 34.1µg 0.5µg Cashew
Tryptophan 0.287mg 0.049mg Cashew
Threonine 0.688mg 0.127mg Cashew
Isoleucine 0.789mg 0.167mg Cashew
Leucine 1.472mg 0.276mg Cashew
Lysine 0.928mg 0.17mg Cashew
Methionine 0.362mg 0.119mg Cashew
Phenylalanine 0.951mg 0.195mg Cashew
Valine 1.094mg 0.232mg Cashew
Histidine 0.456mg 0.104mg Cashew
Saturated Fat 7.783g 0.049g Wild rice
Monounsaturated Fat 23.797g 0.05g Cashew
Polyunsaturated fat 7.845g 0.213g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Wild rice
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
10%
Wild rice
Minerals Daily Need Coverage Score
200%
Cashew
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 5.18g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 7.734g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 32)
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.