White bread vs. Cashew — In-Depth Nutrition Comparison
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What are the main differences between white bread and cashew?
- White bread is richer in vitamin B3, while cashew is higher in copper, phosphorus, magnesium, manganese, zinc, iron, vitamin K, and vitamin B6.
- Cashew's daily need coverage for copper is 233% higher.
- Cashew has 5 times less vitamin B3 than white bread. White bread has 4.78mg of vitamin B3, while cashew has 1.062mg.
- White bread is lower in saturated fat.
- White bread has a higher glycemic index (73) than cashew (25).
We used Bread, white, commercially prepared (includes soft bread crumbs) and Nuts, cashew nuts, raw types in this comparison.
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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 more CalciumCalcium | +289.2% |
| Contains more MagnesiumMagnesium | +1169.6% |
| Contains more PotassiumPotassium | +423.8% |
| Contains more IronIron | +85% |
| Contains more CopperCopper | +2073.3% |
| Contains more ZincZinc | +681.1% |
| Contains more PhosphorusPhosphorus | +505.1% |
| Contains less SodiumSodium | -97.6% |
| Contains more ManganeseManganese | +208.8% |
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 B1Vitamin B1 | +26% |
| Contains more Vitamin B2Vitamin B2 | +319% |
| Contains more Vitamin B3Vitamin B3 | +350.1% |
| Contains more FolateFolate | +344% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +309.1% |
| Contains more Vitamin B5Vitamin B5 | +61.2% |
| Contains more Vitamin B6Vitamin B6 | +379.3% |
| Contains more Vitamin KVitamin K | +16950% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
| Contains more CarbsCarbs | +63.7% |
| Contains more WaterWater | +600.4% |
| Contains more ProteinProtein | +105.9% |
| Contains more FatsFats | +1216.8% |
| Contains more OtherOther | +28.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
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 | -91% |
| Contains more Mono. FatMonounsaturated fat | +3872.8% |
| Contains more Poly. FatPolyunsaturated fat | +389.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
Starch:
23.49 g
Sucrose:
5.81 g
Glucose:
0.05 g
Fructose:
0.05 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +58.2% |
| Contains more GlucoseGlucose | +3040% |
| Contains more FructoseFructose | +4760% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.101mg | 2.195mg | 233% |
| Phosphorus | 98mg | 593mg | 71% |
| Magnesium | 23mg | 292mg | 64% |
| Fats | 3.33g | 43.85g | 62% |
| Monounsaturated fat | 0.599g | 23.797g | 58% |
| Manganese | 0.536mg | 1.655mg | 49% |
| Zinc | 0.74mg | 5.78mg | 46% |
| Polyunsaturated fat | 1.602g | 7.845g | 42% |
| Iron | 3.61mg | 6.68mg | 38% |
| Saturated fat | 0.698g | 7.783g | 32% |
| Vitamin K | 0.2µg | 34.1µg | 28% |
| Vitamin B6 | 0.087mg | 0.417mg | 25% |
| Vitamin B3 | 4.78mg | 1.062mg | 23% |
| Folate | 111µg | 25µg | 22% |
| Sodium | 490mg | 12mg | 21% |
| Protein | 8.85g | 18.22g | 19% |
| Potassium | 126mg | 660mg | 16% |
| Vitamin B2 | 0.243mg | 0.058mg | 14% |
| Calories | 266kcal | 553kcal | 14% |
| Calcium | 144mg | 37mg | 11% |
| Vitamin B1 | 0.533mg | 0.423mg | 9% |
| Vitamin B5 | 0.536mg | 0.864mg | 7% |
| Starch | 37.17g | 23.49g | 6% |
| Carbs | 49.42g | 30.19g | 6% |
| Vitamin E | 0.22mg | 0.9mg | 5% |
| Selenium | 22µg | 19.9µg | 4% |
| Fructose | 2.43g | 0.05g | 3% |
| Choline | 14.6mg | 3% | |
| Fiber | 2.7g | 3.3g | 2% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Net carbs | 46.72g | 26.89g | N/A |
| Sugar | 5.67g | 5.91g | N/A |
| Trans fat | 0.027g | 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% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
33%
32%
Minerals Daily Need Coverage Score
56%
200%
Comparison summary
Which food is lower in Sugar?
White bread is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated fat?
White bread is lower in Saturated fat (difference - 7.085g)
Which food is cheaper?
White bread is cheaper (difference - $2.5)
Which food contains less Sodium?
Cashew contains less Sodium (difference - 478mg)
Which food is lower in glycemic index?
Cashew is lower in glycemic index (difference - 48)
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 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.