Wild rice raw vs. Cashew — In-Depth Nutrition Comparison
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A recap on differences between wild rice raw and cashew
- Wild rice raw is higher in vitamin B3 and folate, yet cashew is higher in copper, iron, selenium, magnesium, vitamin K, vitamin B1, and phosphorus.
- Cashew covers your daily copper needs 186% more than wild rice raw.
- Wild rice raw contains 6 times more vitamin B3 than cashew. While wild rice raw contains 6.733mg of vitamin B3, cashew contains only 1.062mg.
- The amount of saturated fat in wild rice raw is lower.
- The glycemic index of cashew is lower.
Food varieties used in this article are Wild rice, raw 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 | -41.7% |
| Contains more MagnesiumMagnesium | +65% |
| Contains more CalciumCalcium | +76.2% |
| Contains more PotassiumPotassium | +54.6% |
| Contains more IronIron | +240.8% |
| Contains more CopperCopper | +318.9% |
| Contains more PhosphorusPhosphorus | +37% |
| Contains more ManganeseManganese | +24.5% |
| Contains more SeleniumSelenium | +610.7% |
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 AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +351.7% |
| Contains more Vitamin B3Vitamin B3 | +534% |
| Contains more Vitamin B5Vitamin B5 | +24.3% |
| Contains more FolateFolate | +280% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +267.8% |
| Contains more Vitamin KVitamin K | +1694.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
| Contains more CarbsCarbs | +148.1% |
| Contains more WaterWater | +49.2% |
| Contains more ProteinProtein | +23.7% |
| Contains more FatsFats | +3960.2% |
| Contains more OtherOther | +66% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 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 | -98% |
| Contains more Mono. FatMonounsaturated fat | +14866.7% |
| Contains more Poly. FatPolyunsaturated fat | +1060.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.67 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 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 | +∞% |
| Contains more SucroseSucrose | +767.2% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~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 Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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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 | 0.524mg | 2.195mg | 186% |
| Fats | 1.08g | 43.85g | 66% |
| Monounsaturated fat | 0.159g | 23.797g | 59% |
| Iron | 1.96mg | 6.68mg | 59% |
| Polyunsaturated fat | 0.676g | 7.845g | 48% |
| Vitamin B3 | 6.733mg | 1.062mg | 35% |
| Saturated fat | 0.156g | 7.783g | 35% |
| Selenium | 2.8µg | 19.9µg | 31% |
| Vitamin K | 1.9µg | 34.1µg | 27% |
| Magnesium | 177mg | 292mg | 27% |
| Vitamin B1 | 0.115mg | 0.423mg | 26% |
| Phosphorus | 433mg | 593mg | 23% |
| Folate | 95µg | 25µg | 18% |
| Vitamin B2 | 0.262mg | 0.058mg | 16% |
| Carbs | 74.9g | 30.19g | 15% |
| Manganese | 1.329mg | 1.655mg | 14% |
| Fiber | 6.2g | 3.3g | 12% |
| Calories | 357kcal | 553kcal | 10% |
| Starch | 23.49g | 10% | |
| Protein | 14.73g | 18.22g | 7% |
| Potassium | 427mg | 660mg | 7% |
| Choline | 35mg | 6% | |
| Vitamin B5 | 1.074mg | 0.864mg | 4% |
| Zinc | 5.96mg | 5.78mg | 2% |
| Vitamin B6 | 0.391mg | 0.417mg | 2% |
| Calcium | 21mg | 37mg | 2% |
| Vitamin E | 0.82mg | 0.9mg | 1% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Net carbs | 68.7g | 26.89g | N/A |
| Sugar | 2.5g | 5.91g | N/A |
| Sodium | 7mg | 12mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.179mg | 0.287mg | 0% |
| Threonine | 0.469mg | 0.688mg | 0% |
| Isoleucine | 0.618mg | 0.789mg | 0% |
| Leucine | 1.018mg | 1.472mg | 0% |
| Lysine | 0.629mg | 0.928mg | 0% |
| Methionine | 0.438mg | 0.362mg | 0% |
| Phenylalanine | 0.721mg | 0.951mg | 0% |
| Valine | 0.858mg | 1.094mg | 0% |
| Histidine | 0.384mg | 0.456mg | 0% |
| Fructose | 0.05g | 0% |
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
37%
32%
Minerals Daily Need Coverage Score
96%
200%
Comparison summary
Which food is lower in Sugar?
Wild rice raw is lower in Sugar (difference - 3.41g)
Which food contains less Sodium?
Wild rice raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Wild rice raw is lower in Saturated fat (difference - 7.627g)
Which food is cheaper?
Wild rice raw is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Cashew is lower in glycemic index (difference - 32)
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.