Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic index chart | Insulin index chart | Blog | Subscribe

Teff vs Cashew - In-Depth Nutrition Comparison

Compare

How are Teff and Cashew different?

  • Teff is higher in Manganese, Fiber, and Vitamin B2, however Cashew is richer in Copper, Selenium, Vitamin K, Magnesium, Phosphorus, and Zinc.
  • Daily need coverage for Manganese from Teff is 330% higher.
  • Teff contains 5 times more Vitamin B2 than Cashew. While Teff contains 0.27mg of Vitamin B2, Cashew contains only 0.058mg.
  • Teff has less Saturated Fat.

Teff, uncooked and Nuts, cashew nuts, raw are the varieties used in this article.

Infographic

Teff vs Cashew infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
Teff
2
:
5
Cashew
Cashew
Contains more Calcium +386.5%
Contains more Iron +14.2%
Contains more Magnesium +58.7%
Contains more Phosphorus +38.2%
Contains more Potassium +54.6%
Contains more Zinc +59.2%
Contains more Copper +171%
Equal in Sodium - 12
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
Contains more Calcium +386.5%
Contains more Iron +14.2%
Contains more Magnesium +58.7%
Contains more Phosphorus +38.2%
Contains more Potassium +54.6%
Contains more Zinc +59.2%
Contains more Copper +171%
Equal in Sodium - 12

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
Teff
5
:
7
Cashew
Cashew
Contains more Vitamin A +∞%
Contains more Vitamin B2 +365.5%
Contains more Vitamin B3 +216.7%
Contains more Vitamin B6 +15.6%
Contains more Vitamin E +1025%
Contains more Vitamin K +1694.7%
Equal in Vitamin B1 - 0.423
Equal in Vitamin B5 - 0.864
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Cashew
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +365.5%
Contains more Vitamin B3 +216.7%
Contains more Vitamin B6 +15.6%
Contains more Vitamin E +1025%
Contains more Vitamin K +1694.7%
Equal in Vitamin B1 - 0.423
Equal in Vitamin B5 - 0.864

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
2
:
3
Cashew
Cashew
Contains more Carbs +142.2%
Contains more Water +69.6%
Contains more Protein +37%
Contains more Fats +1742.4%
Equal in Other - 2.54
Teff
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Cashew
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 Carbs +142.2%
Contains more Water +69.6%
Contains more Protein +37%
Contains more Fats +1742.4%
Equal in Other - 2.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Teff
Teff
1
:
2
Cashew
Cashew
Contains less Saturated Fat -94.2%
Contains more Monounsaturated Fat +3940.2%
Contains more Polyunsaturated fat +632.5%
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Contains less Saturated Fat -94.2%
Contains more Monounsaturated Fat +3940.2%
Contains more Polyunsaturated fat +632.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
Teff
4
:
1
Cashew
Cashew
Contains more Starch +55.6%
Contains more Glucose +1360%
Contains more Fructose +840%
Contains more Maltose +∞%
Contains more Sucrose +837.1%
Teff
95% 2%
Starch: 36.56 g
Sucrose: 0.62 g
Glucose: 0.73 g
Fructose: 0.47 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Cashew
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 Starch +55.6%
Contains more Glucose +1360%
Contains more Fructose +840%
Contains more Maltose +∞%
Contains more Sucrose +837.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Teff Cashew
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Teff Cashew Opinion
Net carbs 65.13g 26.89g Teff
Protein 13.3g 18.22g Cashew
Fats 2.38g 43.85g Cashew
Carbs 73.13g 30.19g Teff
Calories 367kcal 553kcal Cashew
Starch 36.56g 23.49g Teff
Fructose 0.47g 0.05g Teff
Sugar 1.84g 5.91g Teff
Fiber 8g 3.3g Teff
Calcium 180mg 37mg Teff
Iron 7.63mg 6.68mg Teff
Magnesium 184mg 292mg Cashew
Phosphorus 429mg 593mg Cashew
Potassium 427mg 660mg Cashew
Sodium 12mg 12mg
Zinc 3.63mg 5.78mg Cashew
Copper 0.81mg 2.195mg Cashew
Vitamin A 9IU 0IU Teff
Vitamin E 0.08mg 0.9mg Cashew
Vitamin C 0.5mg Cashew
Vitamin B1 0.39mg 0.423mg Cashew
Vitamin B2 0.27mg 0.058mg Teff
Vitamin B3 3.363mg 1.062mg Teff
Vitamin B5 0.942mg 0.864mg Teff
Vitamin B6 0.482mg 0.417mg Teff
Folate 25µg Cashew
Vitamin K 1.9µg 34.1µg Cashew
Tryptophan 0.139mg 0.287mg Cashew
Threonine 0.51mg 0.688mg Cashew
Isoleucine 0.501mg 0.789mg Cashew
Leucine 1.068mg 1.472mg Cashew
Lysine 0.376mg 0.928mg Cashew
Methionine 0.428mg 0.362mg Teff
Phenylalanine 0.698mg 0.951mg Cashew
Valine 0.686mg 1.094mg Cashew
Histidine 0.301mg 0.456mg Cashew
Saturated Fat 0.449g 7.783g Teff
Monounsaturated Fat 0.589g 23.797g Cashew
Polyunsaturated fat 1.071g 7.845g Cashew
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Teff Cashew
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
33%
Teff
34%
Cashew
Minerals Daily Need Coverage Score
133%
Teff
209%
Cashew

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 4.07g)
Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 7.334g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 25)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.5)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (12 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.