Cashew vs. Wild rice raw — In-Depth Nutrition Comparison
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A recap on differences between cashew and wild rice raw
- Cashew is higher in copper, iron, selenium, magnesium, vitamin K, vitamin B1, and phosphorus, yet wild rice raw is higher in vitamin B3 and folate.
- Cashew covers your daily copper needs 186% more than wild rice raw.
- Cashew contains 50 times more saturated fat than wild rice raw. While cashew contains 7.783g of saturated fat, wild rice raw contains only 0.156g.
- The glycemic index of cashew is lower.
Food varieties used in this article are Nuts, cashew nuts, raw and Wild rice, raw.
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 more MagnesiumMagnesium | +65% |
| Contains more CalciumCalcium | +76.2% |
| Contains more PotassiumPotassium | +54.6% |
| Contains more IronIron | +240.8% |
| Contains more CopperCopper | +318.9% |
| Contains more PhosphorusPhosphorus | +37% |
| Contains more ManganeseManganese | +24.5% |
| Contains more SeleniumSelenium | +610.7% |
| Contains less SodiumSodium | -41.7% |
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 B1Vitamin B1 | +267.8% |
| Contains more Vitamin KVitamin K | +1694.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +351.7% |
| Contains more Vitamin B3Vitamin B3 | +534% |
| Contains more Vitamin B5Vitamin B5 | +24.3% |
| Contains more FolateFolate | +280% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2.195mg | 0.524mg | 186% |
| Fats | 43.85g | 1.08g | 66% |
| Monounsaturated fat | 23.797g | 0.159g | 59% |
| Iron | 6.68mg | 1.96mg | 59% |
| Polyunsaturated fat | 7.845g | 0.676g | 48% |
| Vitamin B3 | 1.062mg | 6.733mg | 35% |
| Saturated fat | 7.783g | 0.156g | 35% |
| Selenium | 19.9µg | 2.8µg | 31% |
| Vitamin K | 34.1µg | 1.9µg | 27% |
| Magnesium | 292mg | 177mg | 27% |
| Vitamin B1 | 0.423mg | 0.115mg | 26% |
| Phosphorus | 593mg | 433mg | 23% |
| Folate | 25µg | 95µg | 18% |
| Vitamin B2 | 0.058mg | 0.262mg | 16% |
| Carbs | 30.19g | 74.9g | 15% |
| Manganese | 1.655mg | 1.329mg | 14% |
| Fiber | 3.3g | 6.2g | 12% |
| Calories | 553kcal | 357kcal | 10% |
| Starch | 23.49g | 10% | |
| Protein | 18.22g | 14.73g | 7% |
| Potassium | 660mg | 427mg | 7% |
| Choline | 35mg | 6% | |
| Vitamin B5 | 0.864mg | 1.074mg | 4% |
| Zinc | 5.78mg | 5.96mg | 2% |
| Vitamin B6 | 0.417mg | 0.391mg | 2% |
| Calcium | 37mg | 21mg | 2% |
| Vitamin E | 0.9mg | 0.82mg | 1% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Net carbs | 26.89g | 68.7g | N/A |
| Sugar | 5.91g | 2.5g | N/A |
| Sodium | 12mg | 7mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.287mg | 0.179mg | 0% |
| Threonine | 0.688mg | 0.469mg | 0% |
| Isoleucine | 0.789mg | 0.618mg | 0% |
| Leucine | 1.472mg | 1.018mg | 0% |
| Lysine | 0.928mg | 0.629mg | 0% |
| Methionine | 0.362mg | 0.438mg | 0% |
| Phenylalanine | 0.951mg | 0.721mg | 0% |
| Valine | 1.094mg | 0.858mg | 0% |
| Histidine | 0.456mg | 0.384mg | 0% |
| Fructose | 0.05g | 0% |
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:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
| Contains more ProteinProtein | +23.7% |
| Contains more FatsFats | +3960.2% |
| Contains more OtherOther | +66% |
| Contains more CarbsCarbs | +148.1% |
| Contains more WaterWater | +49.2% |
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
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
| Contains more Mono. FatMonounsaturated fat | +14866.7% |
| Contains more Poly. FatPolyunsaturated fat | +1060.5% |
| Contains less Sat. FatSaturated fat | -98% |
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:
0 g
Sucrose:
0.67 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +767.2% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g