Pilaf vs. Cashew — In-Depth Nutrition Comparison

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How are Pilaf and Cashew different?

Pilaf is higher in Folate, and Vitamin B3, however, Cashew is richer in Copper, Phosphorus, Magnesium, Iron, Zinc, and Manganese.
Daily need coverage for Copper from Cashew is 225% higher.
Pilaf contains 109 times more Sodium than Cashew. While Pilaf contains 1303mg of Sodium, Cashew contains only 12mg.

Rice and vermicelli mix, rice pilaf flavor, unprepared and Nuts, cashew nuts, raw are the varieties used in this article.

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.

Pilaf

Cashew

Contains more Calcium +124.3%

Contains more Selenium +62.8%

Contains more Iron +173.8%

Contains more Magnesium +812.5%

Contains more Phosphorus +285.1%

Contains more Potassium +251.1%

Contains less Sodium -99.1%

Contains more Zinc +472.3%

Contains more Copper +1222.3%

Contains more Manganese +87.6%

Pilaf

Cashew

Contains more Calcium +124.3%

Contains more Selenium +62.8%

Contains more Iron +173.8%

Contains more Magnesium +812.5%

Contains more Phosphorus +285.1%

Contains more Potassium +251.1%

Contains less Sodium -99.1%

Contains more Zinc +472.3%

Contains more Copper +1222.3%

Contains more Manganese +87.6%

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.

Pilaf

Cashew

Contains more Vitamin A +∞%

Contains more Vitamin C +720%

Contains more Vitamin B1 +42.6%

Contains more Vitamin B2 +50%

Contains more Vitamin B3 +476.9%

Contains more Folate +748%

Contains more Vitamin B12 +∞%

Contains more Vitamin E +2150%

Contains more Vitamin B5 +20.8%

Contains more Vitamin K +6720%

Equal in Vitamin B6 - 0.417

Pilaf

Cashew

Contains more Vitamin A +∞%

Contains more Vitamin C +720%

Contains more Vitamin B1 +42.6%

Contains more Vitamin B2 +50%

Contains more Vitamin B3 +476.9%

Contains more Folate +748%

Contains more Vitamin B12 +∞%

Contains more Vitamin E +2150%

Contains more Vitamin B5 +20.8%

Contains more Vitamin K +6720%

Equal in Vitamin B6 - 0.417

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Pilaf

Cashew

Contains more Carbs +152.8%

Contains more Water +54.6%

Contains more Other +52%

Contains more Protein +74.9%

Contains more Fats +3100.7%

Pilaf

Protein: 10.42 g

Fats: 1.37 g

Carbs: 76.31 g

Water: 8.04 g

Other: 3.86 g

Cashew

Protein: 18.22 g

Fats: 43.85 g

Carbs: 30.19 g

Water: 5.2 g

Other: 2.54 g

Contains more Carbs +152.8%

Contains more Water +54.6%

Contains more Other +52%

Contains more Protein +74.9%

Contains more Fats +3100.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Pilaf

Cashew

Contains less Saturated Fat -96.1%

Contains more Monounsaturated Fat +6279.9%

Contains more Polyunsaturated fat +1980.9%

Pilaf

Saturated Fat: 0.307 g

Monounsaturated Fat: 0.373 g

Polyunsaturated fat: 0.377 g

Cashew

Saturated Fat: 7.783 g

Monounsaturated Fat: 23.797 g

Polyunsaturated fat: 7.845 g

Contains less Saturated Fat -96.1%

Contains more Monounsaturated Fat +6279.9%

Contains more Polyunsaturated fat +1980.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Pilaf

Cashew

Contains more Starch +203.2%

Contains more Glucose +100%

Contains more Maltose +∞%

Contains more Sucrose +1836.7%

Contains more Fructose +∞%

Pilaf

Starch: 71.23 g

Sucrose: 0.3 g

Glucose: 0.1 g

Fructose: 0 g

Lactose: 0 g

Maltose: 1.13 g

Galactose: 0 g

Cashew

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 Starch +203.2%

Contains more Glucose +100%

Contains more Maltose +∞%

Contains more Sucrose +1836.7%

Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Saturated Fat
Lower in price
Lower in Sodium
Lower in Cholesterol
Lower in Glycemic Index
Rich in minerals
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	75.11g	26.89g
Protein	10.42g	18.22g
Fats	1.37g	43.85g
Carbs	76.31g	30.19g
Calories	359kcal	553kcal
Starch	71.23g	23.49g
Fructose	0g	0.05g
Sugar	1.53g	5.91g
Fiber	1.2g	3.3g
Calcium	83mg	37mg
Iron	2.44mg	6.68mg
Magnesium	32mg	292mg
Phosphorus	154mg	593mg
Potassium	188mg	660mg
Sodium	1303mg	12mg
Zinc	1.01mg	5.78mg
Copper	0.166mg	2.195mg
Manganese	0.882mg	1.655mg
Selenium	32.4µg	19.9µg
Vitamin A	14IU	0IU
Vitamin A RAE	4µg	0µg
Vitamin E	0.04mg	0.9mg
Vitamin C	4.1mg	0.5mg
Vitamin B1	0.603mg	0.423mg
Vitamin B2	0.087mg	0.058mg
Vitamin B3	6.127mg	1.062mg
Vitamin B5	0.715mg	0.864mg
Vitamin B6	0.4mg	0.417mg
Folate	212µg	25µg
Vitamin B12	0.02µg	0µg
Vitamin K	0.5µg	34.1µg
Tryptophan	0.086mg	0.287mg
Threonine	0.221mg	0.688mg
Isoleucine	0.279mg	0.789mg
Leucine	0.523mg	1.472mg
Lysine	0.189mg	0.928mg
Methionine	0.145mg	0.362mg
Phenylalanine	0.32mg	0.951mg
Valine	0.374mg	1.094mg
Histidine	0.15mg	0.456mg
Cholesterol	1mg	0mg
Saturated Fat	0.307g	7.783g
Monounsaturated Fat	0.373g	23.797g
Polyunsaturated fat	0.377g	7.845g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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

50%

34%

Minerals Daily Need Coverage Score

77%

200%

Comparison summary

Which food is lower in Sugar?

Pilaf is lower in Sugar (difference - 4.38g)

Which food is lower in Saturated Fat?

Pilaf is lower in Saturated Fat (difference - 7.476g)

Which food is cheaper?

Pilaf is cheaper (difference - $2.5)

Which food contains less Sodium?

Cashew contains less Sodium (difference - 1291mg)

Which food is lower in Cholesterol?

Cashew is lower in Cholesterol (difference - 1mg)

Which food is lower in glycemic index?

Cashew is lower in glycemic index (difference - 35)

Which food is richer in minerals?

Cashew is relatively richer in minerals

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.

Pilaf vs. Cashew — In-Depth Nutrition Comparison

How are Pilaf and Cashew different?

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References