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Groat vs. Cashew — In-Depth Nutrition Comparison

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A recap on differences between Groat and Cashew

  • Groat is higher in Vitamin B3, Vitamin B2, and Fiber, yet Cashew is higher in Copper, Iron, Phosphorus, Zinc, Vitamin B1, and Selenium.
  • Cashew covers your daily Copper needs 122% more than Groat.
  • Groat contains 7 times more Vitamin B2 than Cashew. While Groat contains 0.425mg of Vitamin B2, Cashew contains only 0.058mg.
  • The amount of Saturated Fat in Groat is lower.

Food varieties used in this article are Buckwheat and Nuts, cashew nuts, raw.

Infographic

Groat vs Cashew 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.
Groat
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Cashew
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains less SodiumSodium -91.7%
Contains more MagnesiumMagnesium +26.4%
Contains more CalciumCalcium +105.6%
Contains more PotassiumPotassium +43.5%
Contains more IronIron +203.6%
Contains more CopperCopper +99.5%
Contains more ZincZinc +140.8%
Contains more PhosphorusPhosphorus +70.9%
Contains more ManganeseManganese +27.3%
Contains more SeleniumSelenium +139.8%

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.
Groat
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Cashew
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin B2Vitamin B2 +632.8%
Contains more Vitamin B3Vitamin B3 +561%
Contains more Vitamin B5Vitamin B5 +42.7%
Contains more FolateFolate +20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +318.8%
Contains more Vitamin B6Vitamin B6 +98.6%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Cashew
3
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
Contains more CarbsCarbs +136.8%
Contains more WaterWater +87.5%
Contains more ProteinProtein +37.5%
Contains more FatsFats +1189.7%
Contains more OtherOther +21%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
1
26% 37% 37%
Saturated Fat: Sat. Fat 0.741 g
Monounsaturated Fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Cashew
2
20% 60% 20%
Saturated Fat: Sat. Fat 7.783 g
Monounsaturated Fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated Fat -90.5%
Contains more Mono. FatMonounsaturated Fat +2188.2%
Contains more Poly. FatPolyunsaturated fat +655.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat Cashew
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Cashew Opinion
Calories 343kcal 553kcal Cashew
Protein 13.25g 18.22g Cashew
Fats 3.4g 43.85g Cashew
Vitamin C 0mg 0.5mg Cashew
Net carbs 61.5g 26.89g Groat
Carbs 71.5g 30.19g Groat
Magnesium 231mg 292mg Cashew
Calcium 18mg 37mg Cashew
Potassium 460mg 660mg Cashew
Iron 2.2mg 6.68mg Cashew
Sugar 5.91g Groat
Fiber 10g 3.3g Groat
Copper 1.1mg 2.195mg Cashew
Zinc 2.4mg 5.78mg Cashew
Starch 23.49g Cashew
Phosphorus 347mg 593mg Cashew
Sodium 1mg 12mg Groat
Vitamin E 0.9mg Cashew
Manganese 1.3mg 1.655mg Cashew
Selenium 8.3µg 19.9µg Cashew
Vitamin B1 0.101mg 0.423mg Cashew
Vitamin B2 0.425mg 0.058mg Groat
Vitamin B3 7.02mg 1.062mg Groat
Vitamin B5 1.233mg 0.864mg Groat
Vitamin B6 0.21mg 0.417mg Cashew
Vitamin K 34.1µg Cashew
Folate 30µg 25µg Groat
Saturated Fat 0.741g 7.783g Groat
Monounsaturated Fat 1.04g 23.797g Cashew
Polyunsaturated fat 1.039g 7.845g Cashew
Tryptophan 0.192mg 0.287mg Cashew
Threonine 0.506mg 0.688mg Cashew
Isoleucine 0.498mg 0.789mg Cashew
Leucine 0.832mg 1.472mg Cashew
Lysine 0.672mg 0.928mg Cashew
Methionine 0.172mg 0.362mg Cashew
Phenylalanine 0.52mg 0.951mg Cashew
Valine 0.678mg 1.094mg Cashew
Histidine 0.309mg 0.456mg Cashew
Fructose 0.05g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
Groat
32%
Cashew
Minerals Daily Need Coverage Score
109%
Groat
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 7.042g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 29)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.1)
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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.