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  6. Teff vs. Cashew

Teff vs. Cashew — In-Depth Nutrition Comparison

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Significant differences between Teff and Cashew

  • Teff has more Manganese, however, Cashew is richer in Copper, Phosphorus, Iron, Magnesium, Zinc, Vitamin B6, Vitamin B1, and Potassium.
  • Cashew covers your daily Copper needs 219% more than Teff.
  • Cashew has 2 times less Manganese than Teff. Teff has 2.86mg of Manganese, while Cashew has 1.655mg.

Specific food types used in this comparison are Teff, cooked and Nuts, cashew nuts, raw.

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
Teff
3
:
7
Cashew
Cashew
Contains more Calcium +32.4%
Contains less Sodium -33.3%
Contains more Manganese +72.8%
Contains more Iron +225.9%
Contains more Magnesium +484%
Contains more Phosphorus +394.2%
Contains more Potassium +516.8%
Contains more Zinc +420.7%
Contains more Copper +871.2%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 77% 36% 52% 10% 2% 31% 76% 374% 0%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains more Calcium +32.4%
Contains less Sodium -33.3%
Contains more Manganese +72.8%
Contains more Iron +225.9%
Contains more Magnesium +484%
Contains more Phosphorus +394.2%
Contains more Potassium +516.8%
Contains more Zinc +420.7%
Contains more Copper +871.2%

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
Teff
1
:
10
Cashew
Cashew
Contains more Vitamin A +∞%
Contains more Vitamin B1 +131.1%
Contains more Vitamin B2 +75.8%
Contains more Vitamin B3 +16.8%
Contains more Vitamin B6 +329.9%
Contains more Folate +38.9%
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% 0% 0% 0% 46% 8% 18% 0% 23% 14% 0% 0%
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 B1 +131.1%
Contains more Vitamin B2 +75.8%
Contains more Vitamin B3 +16.8%
Contains more Vitamin B6 +329.9%
Contains more Folate +38.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Teff
Teff
1
:
4
Cashew
Cashew
Contains more Water +1341%
Contains more Protein +370.8%
Contains more Fats +6646.2%
Contains more Carbs +52%
Contains more Other +268.1%
Teff
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 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 Water +1341%
Contains more Protein +370.8%
Contains more Fats +6646.2%
Contains more Carbs +52%
Contains more Other +268.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Teff Cashew
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Teff Cashew Opinion
Net carbs 17.06g 26.89g Cashew
Protein 3.87g 18.22g Cashew
Fats 0.65g 43.85g Cashew
Carbs 19.86g 30.19g Cashew
Calories 101kcal 553kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g Teff
Fiber 2.8g 3.3g Cashew
Calcium 49mg 37mg Teff
Iron 2.05mg 6.68mg Cashew
Magnesium 50mg 292mg Cashew
Phosphorus 120mg 593mg Cashew
Potassium 107mg 660mg Cashew
Sodium 8mg 12mg Teff
Zinc 1.11mg 5.78mg Cashew
Copper 0.226mg 2.195mg Cashew
Manganese 2.86mg 1.655mg Teff
Selenium 19.9µg Cashew
Vitamin A 2IU 0IU Teff
Vitamin E 0.9mg Cashew
Vitamin C 0.5mg Cashew
Vitamin B1 0.183mg 0.423mg Cashew
Vitamin B2 0.033mg 0.058mg Cashew
Vitamin B3 0.909mg 1.062mg Cashew
Vitamin B5 0.864mg Cashew
Vitamin B6 0.097mg 0.417mg Cashew
Folate 18µg 25µg Cashew
Vitamin K 34.1µg Cashew
Tryptophan 0.041mg 0.287mg Cashew
Threonine 0.149mg 0.688mg Cashew
Isoleucine 0.146mg 0.789mg Cashew
Leucine 0.311mg 1.472mg Cashew
Lysine 0.109mg 0.928mg Cashew
Methionine 0.125mg 0.362mg Cashew
Phenylalanine 0.203mg 0.951mg Cashew
Valine 0.2mg 1.094mg Cashew
Histidine 0.088mg 0.456mg Cashew
Saturated Fat 7.783g Teff
Monounsaturated Fat 23.797g Cashew
Polyunsaturated fat 7.845g Cashew

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

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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
9%
Teff
34%
Cashew
Minerals Daily Need Coverage Score
67%
Teff
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 7.783g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/168918/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.