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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 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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 287% 132% 184% 38% 2% 99% 270%
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
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 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%
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

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 price ok
Lower in glycemic index 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 D IU 0IU Cashew
Vitamin D µg 0µg Cashew
Vitamin C mg 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 µg 25µg Cashew
Vitamin B12 µg 0µg 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
Cholesterol mg 0mg Teff
Trans Fat g g
Saturated Fat 0.449g 7.783g Teff
Monounsaturated Fat 0.589g 23.797g Cashew
Polyunsaturated fat 1.071g 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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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

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 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.

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.