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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Groat
1
:
7
Cashew
Contains less Sodium -91.7%
Contains more Calcium +105.6%
Contains more Iron +203.6%
Contains more Magnesium +26.4%
Contains more Phosphorus +70.9%
Contains more Potassium +43.5%
Contains more Zinc +140.8%
Contains more Copper +99.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
Contains less Sodium -91.7%
Contains more Calcium +105.6%
Contains more Iron +203.6%
Contains more Magnesium +26.4%
Contains more Phosphorus +70.9%
Contains more Potassium +43.5%
Contains more Zinc +140.8%
Contains more Copper +99.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Groat
4
:
5
Cashew
Contains more Vitamin B2 +632.8%
Contains more Vitamin B3 +561%
Contains more Vitamin B5 +42.7%
Contains more Folate +20%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +318.8%
Contains more Vitamin B6 +98.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
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%
Contains more Vitamin B2 +632.8%
Contains more Vitamin B3 +561%
Contains more Vitamin B5 +42.7%
Contains more Folate +20%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +318.8%
Contains more Vitamin B6 +98.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
2
:
3
Cashew
Contains more Carbs +136.8%
Contains more Water +87.5%
Contains more Protein +37.5%
Contains more Fats +1189.7%
Contains more Other +21%
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
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 Carbs +136.8%
Contains more Water +87.5%
Contains more Protein +37.5%
Contains more Fats +1189.7%
Contains more Other +21%

Fat Type Comparison

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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Net carbs 61.5g 26.89g Groat
Protein 13.25g 18.22g Cashew
Fats 3.4g 43.85g Cashew
Carbs 71.5g 30.19g Groat
Calories 343kcal 553kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g Groat
Fiber 10g 3.3g Groat
Calcium 18mg 37mg Cashew
Iron 2.2mg 6.68mg Cashew
Magnesium 231mg 292mg Cashew
Phosphorus 347mg 593mg Cashew
Potassium 460mg 660mg Cashew
Sodium 1mg 12mg Groat
Zinc 2.4mg 5.78mg Cashew
Copper 1.1mg 2.195mg Cashew
Vitamin E 0.9mg Cashew
Vitamin C 0mg 0.5mg 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
Folate 30µg 25µg Groat
Vitamin K 34.1µg 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
Saturated Fat 0.741g 7.783g Groat
Monounsaturated Fat 1.04g 23.797g Cashew
Polyunsaturated fat 1.039g 7.845g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Cashew
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
33%
Groat
34%
Cashew
Minerals Daily Need Coverage Score
109%
Groat
209%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.