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  6. Millet raw vs. Cashew

Millet raw vs. Cashew — In-Depth Nutrition Comparison

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How are millet raw and cashew different?

  • Millet raw is richer in vitamin B3 and fiber, while cashew is higher in copper, iron, phosphorus, magnesium, zinc, selenium, and vitamin K.
  • Cashew covers your daily need for copper, 161% more than millet raw.
  • Millet raw contains 4 times more vitamin B3 than cashew. Millet raw contains 4.72mg of vitamin B3, while cashew contains 1.062mg.
  • Millet raw is lower in saturated fat.
  • Millet raw has a higher glycemic index (71) than cashew (25).

Millet, raw and Nuts, cashew nuts, raw types were used in this article.

Infographic

Millet raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Cashew
Cashew
8
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 -58.3%
Contains more MagnesiumMagnesium +156.1%
Contains more CalciumCalcium +362.5%
Contains more PotassiumPotassium +238.5%
Contains more IronIron +121.9%
Contains more CopperCopper +192.7%
Contains more ZincZinc +244%
Contains more PhosphorusPhosphorus +108.1%
Contains more SeleniumSelenium +637%
~equal in Manganese ~1.655mg

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.
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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Cashew
Cashew
3
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 +400%
Contains more Vitamin B3Vitamin B3 +344.4%
Contains more FolateFolate +240%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin KVitamin K +3688.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.423mg
~equal in Vitamin B5 ~0.864mg
~equal in Vitamin B6 ~0.417mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Millet raw Cashew DV% diff.
Copper 0.75mg 2.195mg 161%
Fats 4.22g 43.85g 61%
Monounsaturated fat 0.773g 23.797g 58%
Iron 3.01mg 6.68mg 46%
Phosphorus 285mg 593mg 44%
Magnesium 114mg 292mg 42%
Polyunsaturated fat 2.134g 7.845g 38%
Zinc 1.68mg 5.78mg 37%
Saturated fat 0.723g 7.783g 32%
Selenium 2.7µg 19.9µg 31%
Vitamin K 0.9µg 34.1µg 28%
Vitamin B3 4.72mg 1.062mg 23%
Fiber 8.5g 3.3g 21%
Vitamin B2 0.29mg 0.058mg 18%
Folate 85µg 25µg 15%
Potassium 195mg 660mg 14%
Carbs 72.85g 30.19g 14%
Protein 11.02g 18.22g 14%
Starch 23.49g 10%
Calories 378kcal 553kcal 9%
Vitamin E 0.05mg 0.9mg 6%
Calcium 8mg 37mg 3%
Vitamin B6 0.384mg 0.417mg 3%
Manganese 1.632mg 1.655mg 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 64.35g 26.89g N/A
Sugar 5.91g N/A
Sodium 5mg 12mg 0%
Vitamin B1 0.421mg 0.423mg 0%
Vitamin B5 0.848mg 0.864mg 0%
Tryptophan 0.119mg 0.287mg 0%
Threonine 0.353mg 0.688mg 0%
Isoleucine 0.465mg 0.789mg 0%
Leucine 1.4mg 1.472mg 0%
Lysine 0.212mg 0.928mg 0%
Methionine 0.221mg 0.362mg 0%
Phenylalanine 0.58mg 0.951mg 0%
Valine 0.578mg 1.094mg 0%
Histidine 0.236mg 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Cashew
Cashew
2
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 +141.3%
Contains more WaterWater +66.7%
Contains more OtherOther +27.6%
Contains more ProteinProtein +65.3%
Contains more FatsFats +939.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Cashew
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 -90.7%
Contains more Mono. FatMonounsaturated fat +2978.5%
Contains more Poly. FatPolyunsaturated fat +267.6%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.