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Wheat gluten vs. Cashew — In-Depth Nutrition Comparison

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How are wheat gluten and cashew different?

  • Wheat gluten is higher in selenium; however, cashew is richer in copper, magnesium, phosphorus, zinc, vitamin B1, vitamin B6, vitamin K, and iron.
  • Daily need coverage for copper for cashew is 224% higher.
  • Wheat gluten contains 2 times more selenium than cashew. While wheat gluten contains 39.7µg of selenium, cashew contains only 19.9µg.
  • Wheat gluten has less saturated fat.
  • Cashew has a lower glycemic index (25) than wheat gluten (64).

Vital wheat gluten and Nuts, cashew nuts, raw are the varieties used in this article.

Infographic

Wheat gluten 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Cashew
8
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 +283.8%
Contains more SeleniumSelenium +99.5%
Contains more MagnesiumMagnesium +1068%
Contains more PotassiumPotassium +560%
Contains more IronIron +28.5%
Contains more CopperCopper +1106%
Contains more ZincZinc +580%
Contains more PhosphorusPhosphorus +128.1%
Contains less SodiumSodium -58.6%

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.
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Cashew
9
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 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 ProteinProtein +312.5%
Contains more WaterWater +57.7%
Contains more FatsFats +2270.3%
Contains more CarbsCarbs +118.9%
Contains more OtherOther +154%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 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 -96.5%
Contains more Mono. FatMonounsaturated fat +15154.5%
Contains more Poly. FatPolyunsaturated fat +868.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat gluten Cashew
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium 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 Wheat gluten Cashew DV% diff.
Copper 0.182mg 2.195mg 224%
Protein 75.16g 18.22g 114%
Manganese 1.655mg 72%
Fats 1.85g 43.85g 65%
Magnesium 25mg 292mg 64%
Monounsaturated fat 0.156g 23.797g 59%
Phosphorus 260mg 593mg 48%
Polyunsaturated fat 0.81g 7.845g 47%
Zinc 0.85mg 5.78mg 45%
Selenium 39.7µg 19.9µg 36%
Vitamin B1 0mg 0.423mg 35%
Saturated fat 0.272g 7.783g 34%
Vitamin B6 0mg 0.417mg 32%
Vitamin K 0µg 34.1µg 28%
Iron 5.2mg 6.68mg 19%
Vitamin B5 0mg 0.864mg 17%
Potassium 100mg 660mg 16%
Fiber 0.6g 3.3g 11%
Calcium 142mg 37mg 11%
Starch 23.49g 10%
Calories 370kcal 553kcal 9%
Vitamin B3 0mg 1.062mg 7%
Vitamin E 0mg 0.9mg 6%
Folate 0µg 25µg 6%
Carbs 13.79g 30.19g 5%
Vitamin B2 0mg 0.058mg 4%
Sodium 29mg 12mg 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 13.19g 26.89g N/A
Sugar 0g 5.91g N/A
Tryptophan 0.287mg 0%
Threonine 0.688mg 0%
Isoleucine 0.789mg 0%
Leucine 1.472mg 0%
Lysine 0.928mg 0%
Methionine 0.362mg 0%
Phenylalanine 0.951mg 0%
Valine 1.094mg 0%
Histidine 0.456mg 0%
Fructose 0.05g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
0%
Wheat gluten
32%
Cashew
Minerals Daily Need Coverage Score
68%
Wheat gluten
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated fat?
Wheat gluten
Wheat gluten is lower in Saturated fat (difference - 7.511g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $2.5)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 39)
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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.