Oats vs. Cashew — In-Depth Nutrition Comparison

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A recap on the differences between oats and cashew

Oats are higher in manganese, fiber, and vitamin B1, yet cashew is higher in copper, magnesium, iron, vitamin B6, zinc, and phosphorus.
Cashew covers your daily copper needs 174% more than oats.
Oats contain 3 times more fiber than cashew. While oats contain 10.6g of fiber, cashew contains only 3.3g.
The amount of saturated fat in oats is lower.
The glycemic index of cashew is lower.

Food varieties used in this article are Oats 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.

Oats

Cashew

Contains more CalciumCalcium	+45.9%
Contains less SodiumSodium	-83.3%
Contains more ManganeseManganese	+197%

Contains more MagnesiumMagnesium	+65%
Contains more PotassiumPotassium	+53.8%
Contains more IronIron	+41.5%
Contains more CopperCopper	+250.6%
Contains more ZincZinc	+45.6%
Contains more PhosphorusPhosphorus	+13.4%

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.

Oats

Cashew

Contains more Vitamin B1Vitamin B1	+80.4%
Contains more Vitamin B2Vitamin B2	+139.7%
Contains more Vitamin B5Vitamin B5	+56.1%
Contains more FolateFolate	+124%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B3Vitamin B3	+10.5%
Contains more Vitamin B6Vitamin B6	+250.4%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.626mg	2.195mg	174%
Manganese	4.916mg	1.655mg	142%
Fats	6.9g	43.85g	57%
Monounsaturated fat	2.178g	23.797g	54%
Selenium		19.9µg	36%
Polyunsaturated fat	2.535g	7.845g	35%
Saturated fat	1.217g	7.783g	30%
Fiber	10.6g	3.3g	29%
Vitamin B1	0.763mg	0.423mg	28%
Vitamin K		34.1µg	28%
Magnesium	177mg	292mg	27%
Iron	4.72mg	6.68mg	25%
Vitamin B6	0.119mg	0.417mg	23%
Zinc	3.97mg	5.78mg	16%
Carbs	66.27g	30.19g	12%
Starch		23.49g	10%
Phosphorus	523mg	593mg	10%
Vitamin B5	1.349mg	0.864mg	10%
Calories	389kcal	553kcal	8%
Folate	56µg	25µg	8%
Potassium	429mg	660mg	7%
Vitamin E		0.9mg	6%
Vitamin B2	0.139mg	0.058mg	6%
Protein	16.89g	18.22g	3%
Calcium	54mg	37mg	2%
Vitamin C	0mg	0.5mg	1%
Vitamin B3	0.961mg	1.062mg	1%
Protein per 100 calories	4.3g	3.3g	N/A
Calories per 10 g protein	230kcal	304kcal	N/A
Weight per 100 calories	26g	18g	N/A
Unsaturated / Saturated Fat ratio	3.9	4.1	N/A
Net carbs	55.67g	26.89g	N/A
Sugar		5.91g	N/A
Sodium	2mg	12mg	0%
Tryptophan	0.234mg	0.287mg	0%
Threonine	0.575mg	0.688mg	0%
Isoleucine	0.694mg	0.789mg	0%
Leucine	1.284mg	1.472mg	0%
Lysine	0.701mg	0.928mg	0%
Methionine	0.312mg	0.362mg	0%
Phenylalanine	0.895mg	0.951mg	0%
Valine	0.937mg	1.094mg	0%
Histidine	0.405mg	0.456mg	0%
Fructose		0.05g	0%