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Oatmeal vs. Cashew — In-Depth Nutrition Comparison

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Significant differences between Oatmeal and Cashew

  • Oatmeal has more Vitamin A, however, Cashew is richer in Copper, Phosphorus, Magnesium, Manganese, Zinc, Vitamin K, Selenium, and Potassium.
  • Cashew covers your daily Copper needs 237% more than Oatmeal.
  • Oatmeal contains less Saturated Fat.

Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Nuts, cashew nuts, raw.

Infographic

Oatmeal vs Cashew 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 more CalciumCalcium +116.2%
Contains more MagnesiumMagnesium +1023.1%
Contains more PotassiumPotassium +982%
Contains more IronIron +12.1%
Contains more CopperCopper +3225.8%
Contains more ZincZinc +832.3%
Contains more PhosphorusPhosphorus +670.1%
Contains less SodiumSodium -75.5%
Contains more ManganeseManganese +196.6%
Contains more SeleniumSelenium +298%

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% 26% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Cashew
6
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +270.7%
Contains more Vitamin B3Vitamin B3 +184.8%
Contains more FolateFolate +76%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1185.7%
Contains more Vitamin B1Vitamin B1 +62.7%
Contains more Vitamin B5Vitamin B5 +172.6%
Contains more Vitamin B6Vitamin B6 +43.8%
Contains more Vitamin KVitamin K +8425%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Cashew
4
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 WaterWater +1516%
Contains more ProteinProtein +668.8%
Contains more FatsFats +3124.3%
Contains more CarbsCarbs +158.7%
Contains more OtherOther +345.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated Fat: Sat. Fat 0.226 g
Monounsaturated Fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 -97.1%
Contains more Mono. FatMonounsaturated Fat +5986.2%
Contains more Poly. FatPolyunsaturated fat +1741.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Cashew
4
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
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +126.5%
Contains more SucroseSucrose +1903.4%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Cashew
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium 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 Oatmeal Cashew Opinion
Calories 68kcal 553kcal Cashew
Protein 2.37g 18.22g Cashew
Fats 1.36g 43.85g Cashew
Vitamin C 0mg 0.5mg Cashew
Net carbs 9.97g 26.89g Cashew
Carbs 11.67g 30.19g Cashew
Magnesium 26mg 292mg Cashew
Calcium 80mg 37mg Oatmeal
Potassium 61mg 660mg Cashew
Iron 5.96mg 6.68mg Cashew
Sugar 0.46g 5.91g Oatmeal
Fiber 1.7g 3.3g Cashew
Copper 0.066mg 2.195mg Cashew
Zinc 0.62mg 5.78mg Cashew
Starch 10.37g 23.49g Cashew
Phosphorus 77mg 593mg Cashew
Sodium 49mg 12mg Cashew
Vitamin A 433IU 0IU Oatmeal
Vitamin A 130µg 0µg Oatmeal
Vitamin E 0.07mg 0.9mg Cashew
Manganese 0.558mg 1.655mg Cashew
Selenium 5µg 19.9µg Cashew
Vitamin B1 0.26mg 0.423mg Cashew
Vitamin B2 0.215mg 0.058mg Oatmeal
Vitamin B3 3.025mg 1.062mg Oatmeal
Vitamin B5 0.317mg 0.864mg Cashew
Vitamin B6 0.29mg 0.417mg Cashew
Vitamin K 0.4µg 34.1µg Cashew
Folate 44µg 25µg Oatmeal
Trans Fat 0.003g Cashew
Choline 4.7mg Oatmeal
Saturated Fat 0.226g 7.783g Oatmeal
Monounsaturated Fat 0.391g 23.797g Cashew
Polyunsaturated fat 0.426g 7.845g Cashew
Tryptophan 0.04mg 0.287mg Cashew
Threonine 0.083mg 0.688mg Cashew
Isoleucine 0.105mg 0.789mg Cashew
Leucine 0.2mg 1.472mg Cashew
Lysine 0.135mg 0.928mg Cashew
Methionine 0.04mg 0.362mg Cashew
Phenylalanine 0.13mg 0.951mg Cashew
Valine 0.151mg 1.094mg Cashew
Histidine 0.057mg 0.456mg Cashew
Fructose 0g 0.05g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
25%
Oatmeal
32%
Cashew
Minerals Daily Need Coverage Score
45%
Oatmeal
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 5.45g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 7.557g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.5)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 37mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 54)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.