Quinoa vs. Cashew — In-Depth Nutrition Comparison
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The main differences between quinoa and cashew
- Cashew is richer than quinoa in copper, iron, phosphorus, magnesium, manganese, zinc, selenium, vitamin K, and vitamin B1.
- Daily need coverage for copper for cashew is 223% higher.
- Quinoa contains less saturated fat.
- Cashew has a lower glycemic index than quinoa.
Food types used in this article are Quinoa, cooked 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 less SodiumSodium | -41.7% |
| Contains more MagnesiumMagnesium | +356.3% |
| Contains more CalciumCalcium | +117.6% |
| Contains more PotassiumPotassium | +283.7% |
| Contains more IronIron | +348.3% |
| Contains more CopperCopper | +1043.2% |
| Contains more ZincZinc | +430.3% |
| Contains more PhosphorusPhosphorus | +290.1% |
| Contains more ManganeseManganese | +162.3% |
| Contains more SeleniumSelenium | +610.7% |
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 B2Vitamin B2 | +89.7% |
| Contains more FolateFolate | +68% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +42.9% |
| Contains more Vitamin B1Vitamin B1 | +295.3% |
| Contains more Vitamin B3Vitamin B3 | +157.8% |
| Contains more Vitamin B6Vitamin B6 | +239% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.192mg | 2.195mg | 223% |
| Fats | 1.92g | 43.85g | 65% |
| Iron | 1.49mg | 6.68mg | 65% |
| Phosphorus | 152mg | 593mg | 63% |
| Monounsaturated fat | 0.528g | 23.797g | 58% |
| Magnesium | 64mg | 292mg | 54% |
| Polyunsaturated fat | 1.078g | 7.845g | 45% |
| Manganese | 0.631mg | 1.655mg | 45% |
| Zinc | 1.09mg | 5.78mg | 43% |
| Saturated fat | 0.231g | 7.783g | 34% |
| Selenium | 2.8µg | 19.9µg | 31% |
| Protein | 4.4g | 18.22g | 28% |
| Vitamin K | 0µg | 34.1µg | 28% |
| Vitamin B1 | 0.107mg | 0.423mg | 26% |
| Vitamin B6 | 0.123mg | 0.417mg | 23% |
| Calories | 120kcal | 553kcal | 22% |
| Vitamin B5 | 0.864mg | 17% | |
| Potassium | 172mg | 660mg | 14% |
| Vitamin B3 | 0.412mg | 1.062mg | 4% |
| Choline | 23mg | 4% | |
| Folate | 42µg | 25µg | 4% |
| Vitamin B2 | 0.11mg | 0.058mg | 4% |
| Carbs | 21.3g | 30.19g | 3% |
| Vitamin E | 0.63mg | 0.9mg | 2% |
| Starch | 17.63g | 23.49g | 2% |
| Fiber | 2.8g | 3.3g | 2% |
| Calcium | 17mg | 37mg | 2% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Net carbs | 18.5g | 26.89g | N/A |
| Sugar | 0.87g | 5.91g | N/A |
| Sodium | 7mg | 12mg | 0% |
| Tryptophan | 0.052mg | 0.287mg | 0% |
| Threonine | 0.131mg | 0.688mg | 0% |
| Isoleucine | 0.157mg | 0.789mg | 0% |
| Leucine | 0.261mg | 1.472mg | 0% |
| Lysine | 0.239mg | 0.928mg | 0% |
| Methionine | 0.096mg | 0.362mg | 0% |
| Phenylalanine | 0.185mg | 0.951mg | 0% |
| Valine | 0.185mg | 1.094mg | 0% |
| Histidine | 0.127mg | 0.456mg | 0% |
| Fructose | 0.05g | 0% | |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1277.1% |
| Contains more ProteinProtein | +314.1% |
| Contains more FatsFats | +2183.9% |
| Contains more CarbsCarbs | +41.7% |
| Contains more OtherOther | +229.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97% |
| Contains more Mono. FatMonounsaturated fat | +4407% |
| Contains more Poly. FatPolyunsaturated fat | +627.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +33.2% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
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~equal in
Maltose
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~equal in
Galactose
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