Oatmeal vs. Cashew — In-Depth Nutrition Comparison
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Significant differences between oatmeal and cashew
- The amount of copper, phosphorus, magnesium, manganese, zinc, vitamin K, selenium, potassium, and vitamin B1 in cashew is higher than in oatmeal.
- Cashew covers your daily copper needs 237% more than oatmeal.
- Oatmeal contains less saturated fat.
- Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of cashew is 25.
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.
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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 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.066mg | 2.195mg | 237% |
| Phosphorus | 77mg | 593mg | 74% |
| Fats | 1.36g | 43.85g | 65% |
| Magnesium | 26mg | 292mg | 63% |
| Monounsaturated fat | 0.391g | 23.797g | 59% |
| Polyunsaturated fat | 0.426g | 7.845g | 49% |
| Manganese | 0.558mg | 1.655mg | 48% |
| Zinc | 0.62mg | 5.78mg | 47% |
| Saturated fat | 0.226g | 7.783g | 34% |
| Protein | 2.37g | 18.22g | 32% |
| Vitamin K | 0.4µg | 34.1µg | 28% |
| Selenium | 5µg | 19.9µg | 27% |
| Calories | 68kcal | 553kcal | 24% |
| Potassium | 61mg | 660mg | 18% |
| Vitamin A | 130µg | 0µg | 14% |
| Vitamin B1 | 0.26mg | 0.423mg | 14% |
| Vitamin B2 | 0.215mg | 0.058mg | 12% |
| Vitamin B3 | 3.025mg | 1.062mg | 12% |
| Vitamin B5 | 0.317mg | 0.864mg | 11% |
| Vitamin B6 | 0.29mg | 0.417mg | 10% |
| Iron | 5.96mg | 6.68mg | 9% |
| Vitamin E | 0.07mg | 0.9mg | 6% |
| Fiber | 1.7g | 3.3g | 6% |
| Carbs | 11.67g | 30.19g | 6% |
| Starch | 10.37g | 23.49g | 5% |
| Folate | 44µg | 25µg | 5% |
| Calcium | 80mg | 37mg | 4% |
| Sodium | 49mg | 12mg | 2% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Choline | 4.7mg | 1% | |
| Net carbs | 9.97g | 26.89g | N/A |
| Sugar | 0.46g | 5.91g | N/A |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.04mg | 0.287mg | 0% |
| Threonine | 0.083mg | 0.688mg | 0% |
| Isoleucine | 0.105mg | 0.789mg | 0% |
| Leucine | 0.2mg | 1.472mg | 0% |
| Lysine | 0.135mg | 0.928mg | 0% |
| Methionine | 0.04mg | 0.362mg | 0% |
| Phenylalanine | 0.13mg | 0.951mg | 0% |
| Valine | 0.151mg | 1.094mg | 0% |
| Histidine | 0.057mg | 0.456mg | 0% |
| Fructose | 0g | 0.05g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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
