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Teff vs. Cashew — In-Depth Nutrition Comparison

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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 for 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Teff
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Cashew
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more CalciumCalcium +386.5%
Contains more IronIron +14.2%
Contains more ManganeseManganese +458.3%
Contains more MagnesiumMagnesium +58.7%
Contains more PotassiumPotassium +54.6%
Contains more CopperCopper +171%
Contains more ZincZinc +59.2%
Contains more PhosphorusPhosphorus +38.2%
Contains more SeleniumSelenium +352.3%
~equal in Sodium ~12mg

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.
Teff
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Cashew
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin B2Vitamin B2 +365.5%
Contains more Vitamin B3Vitamin B3 +216.7%
Contains more Vitamin B6Vitamin B6 +15.6%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +1025%
Contains more Vitamin KVitamin K +1694.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.423mg
~equal in Vitamin B5 ~0.864mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Cashew DV% diff.
Manganese 9.24mg 1.655mg 330%
Copper 0.81mg 2.195mg 154%
Fats 2.38g 43.85g 64%
Monounsaturated fat 0.589g 23.797g 58%
Polyunsaturated fat 1.071g 7.845g 45%
Saturated fat 0.449g 7.783g 33%
Selenium 4.4µg 19.9µg 28%
Vitamin K 1.9µg 34.1µg 27%
Magnesium 184mg 292mg 26%
Phosphorus 429mg 593mg 23%
Zinc 3.63mg 5.78mg 20%
Fiber 8g 3.3g 19%
Vitamin B2 0.27mg 0.058mg 16%
Calcium 180mg 37mg 14%
Vitamin B3 3.363mg 1.062mg 14%
Carbs 73.13g 30.19g 14%
Iron 7.63mg 6.68mg 12%
Protein 13.3g 18.22g 10%
Calories 367kcal 553kcal 9%
Potassium 427mg 660mg 7%
Folate 25µg 6%
Vitamin E 0.08mg 0.9mg 5%
Starch 36.56g 23.49g 5%
Vitamin B6 0.482mg 0.417mg 5%
Vitamin B1 0.39mg 0.423mg 3%
Vitamin B5 0.942mg 0.864mg 2%
Choline 13.1mg 2%
Fructose 0.47g 0.05g 1%
Vitamin C 0.5mg 1%
Net carbs 65.13g 26.89g N/A
Sugar 1.84g 5.91g N/A
Sodium 12mg 12mg 0%
Tryptophan 0.139mg 0.287mg 0%
Threonine 0.51mg 0.688mg 0%
Isoleucine 0.501mg 0.789mg 0%
Leucine 1.068mg 1.472mg 0%
Lysine 0.376mg 0.928mg 0%
Methionine 0.428mg 0.362mg 0%
Phenylalanine 0.698mg 0.951mg 0%
Valine 0.686mg 1.094mg 0%
Histidine 0.301mg 0.456mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
2
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
3
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 CarbsCarbs +142.2%
Contains more WaterWater +69.6%
Contains more ProteinProtein +37%
Contains more FatsFats +1742.4%
~equal in Other ~2.54g

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Teff
4
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
1
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 StarchStarch +55.6%
Contains more GlucoseGlucose +1360%
Contains more FructoseFructose +840%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +837.1%
~equal in Lactose ~0g
~equal in Galactose ~0g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.