Wheat vs. Cashew — In-Depth Nutrition Comparison
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Summary of differences between wheat and cashew
- Wheat has more selenium, manganese, and vitamin B3; however, cashew is higher in copper, iron, magnesium, zinc, phosphorus, and potassium.
- Cashew covers your daily need for copper, 182% more than wheat .
- Wheat has 6 times more vitamin B3 than cashew. While wheat has 6.738mg of vitamin B3, cashew has only 1.062mg.
- Wheat has less saturated fat.
- The glycemic index of wheat is higher.
These are the specific foods used in this comparison Wheat, durum and Nuts, cashew nuts, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +82% |
| Contains more SeleniumSelenium | +349.2% |
| Contains more MagnesiumMagnesium | +102.8% |
| Contains more PotassiumPotassium | +53.1% |
| Contains more IronIron | +89.8% |
| Contains more CopperCopper | +296.9% |
| Contains more ZincZinc | +38.9% |
| Contains more PhosphorusPhosphorus | +16.7% |
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.
| Contains more Vitamin B2Vitamin B2 | +108.6% |
| Contains more Vitamin B3Vitamin B3 | +534.5% |
| Contains more FolateFolate | +72% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.553mg | 2.195mg | 182% |
| Selenium | 89.4µg | 19.9µg | 126% |
| Fats | 2.47g | 43.85g | 64% |
| Manganese | 3.012mg | 1.655mg | 59% |
| Monounsaturated fat | 0.344g | 23.797g | 59% |
| Polyunsaturated fat | 0.978g | 7.845g | 46% |
| Iron | 3.52mg | 6.68mg | 40% |
| Magnesium | 144mg | 292mg | 35% |
| Vitamin B3 | 6.738mg | 1.062mg | 35% |
| Saturated fat | 0.454g | 7.783g | 33% |
| Vitamin K | 34.1µg | 28% | |
| Zinc | 4.16mg | 5.78mg | 15% |
| Carbs | 71.13g | 30.19g | 14% |
| Fiber | 3.3g | 13% | |
| Phosphorus | 508mg | 593mg | 12% |
| Calories | 339kcal | 553kcal | 11% |
| Starch | 23.49g | 10% | |
| Protein | 13.68g | 18.22g | 9% |
| Potassium | 431mg | 660mg | 7% |
| Vitamin E | 0.9mg | 6% | |
| Vitamin B2 | 0.121mg | 0.058mg | 5% |
| Folate | 43µg | 25µg | 5% |
| Vitamin B5 | 0.935mg | 0.864mg | 1% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Net carbs | 71.13g | 26.89g | N/A |
| Calcium | 34mg | 37mg | 0% |
| Sugar | 5.91g | N/A | |
| Sodium | 2mg | 12mg | 0% |
| Vitamin B1 | 0.419mg | 0.423mg | 0% |
| Vitamin B6 | 0.419mg | 0.417mg | 0% |
| Tryptophan | 0.176mg | 0.287mg | 0% |
| Threonine | 0.366mg | 0.688mg | 0% |
| Isoleucine | 0.533mg | 0.789mg | 0% |
| Leucine | 0.934mg | 1.472mg | 0% |
| Lysine | 0.303mg | 0.928mg | 0% |
| Methionine | 0.221mg | 0.362mg | 0% |
| Phenylalanine | 0.681mg | 0.951mg | 0% |
| Valine | 0.594mg | 1.094mg | 0% |
| Histidine | 0.322mg | 0.456mg | 0% |
| Fructose | 0.05g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +135.6% |
| Contains more WaterWater | +110.4% |
| Contains more ProteinProtein | +33.2% |
| Contains more FatsFats | +1675.3% |
| Contains more OtherOther | +42.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.2% |
| Contains more Mono. FatMonounsaturated fat | +6817.7% |
| Contains more Poly. FatPolyunsaturated fat | +702.1% |