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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 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Teff
2
:
5
Cashew
Contains more Iron +14.2%
Contains more Calcium +386.5%
Contains more Potassium +54.6%
Contains more Magnesium +58.7%
Contains more Copper +171%
Contains more Zinc +59.2%
Contains more Phosphorus +38.2%
Equal in Sodium - 12
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 287% 54% 38% 132% 270% 99% 184% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 251% 12% 59% 209% 732% 158% 255% 2%
Contains more Iron +14.2%
Contains more Calcium +386.5%
Contains more Potassium +54.6%
Contains more Magnesium +58.7%
Contains more Copper +171%
Contains more Zinc +59.2%
Contains more Phosphorus +38.2%
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
5
:
7
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 2% 0% 98% 63% 64% 57% 112% 0% 5% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 19% 0% 106% 14% 20% 52% 97% 0% 86% 19%
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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Teff
34
Cashew
Mineral Summary Score
133
Teff
209
Cashew

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Teff
109%
Cashew
Carbohydrates
73%
Teff
30%
Cashew
Fats
11%
Teff
202%
Cashew

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 Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Teff
Teff is lower in Sugar (difference - 4.07g)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 7.334g)
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 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.

All nutrients comparison - raw data values

Nutrient Teff Cashew Opinion
Calories 367 553 Cashew
Protein 13.3 18.22 Cashew
Fats 2.38 43.85 Cashew
Vitamin C 0.5 Cashew
Carbs 73.13 30.19 Teff
Cholesterol 0 Teff
Vitamin D 0 Cashew
Iron 7.63 6.68 Teff
Calcium 180 37 Teff
Potassium 427 660 Cashew
Magnesium 184 292 Cashew
Sugar 1.84 5.91 Teff
Fiber 8 3.3 Teff
Copper 0.81 2.195 Cashew
Zinc 3.63 5.78 Cashew
Starch 36.56 23.49 Teff
Phosphorus 429 593 Cashew
Sodium 12 12
Vitamin A 9 0 Teff
Vitamin E 0.08 0.9 Cashew
Vitamin D 0 Cashew
Vitamin B1 0.39 0.423 Cashew
Vitamin B2 0.27 0.058 Teff
Vitamin B3 3.363 1.062 Teff
Vitamin B5 0.942 0.864 Teff
Vitamin B6 0.482 0.417 Teff
Vitamin B12 0 Cashew
Vitamin K 1.9 34.1 Cashew
Folate 25 Cashew
Trans Fat
Saturated Fat 0.449 7.783 Teff
Monounsaturated Fat 0.589 23.797 Cashew
Polyunsaturated fat 1.071 7.845 Cashew
Tryptophan 0.139 0.287 Cashew
Threonine 0.51 0.688 Cashew
Isoleucine 0.501 0.789 Cashew
Leucine 1.068 1.472 Cashew
Lysine 0.376 0.928 Cashew
Methionine 0.428 0.362 Teff
Phenylalanine 0.698 0.951 Cashew
Valine 0.686 1.094 Cashew
Histidine 0.301 0.456 Cashew
Fructose 0.47 0.05 Teff

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.