Wild rice raw vs. Cashew — In-Depth Nutrition Comparison
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A recap on the 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% |
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% |
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