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Cashew vs. Cornmeal — In-Depth Nutrition Comparison

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How are cashew and cornmeal different?

  • Cashew is higher in copper, phosphorus, manganese, magnesium, zinc, iron, and vitamin K; however, cornmeal is richer in folate and vitamin B2.
  • Daily need coverage for copper for cashew is 235% higher.
  • Cornmeal has less saturated fat.
  • Cashew has a lower glycemic index (25) than cornmeal (68).

Nuts, cashew nuts, raw and Cornmeal, degermed, enriched, yellow are the varieties used in this article.

Infographic

Cashew vs Cornmeal 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.
Cashew
Cashew
9
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more MagnesiumMagnesium +812.5%
Contains more CalciumCalcium +1133.3%
Contains more PotassiumPotassium +364.8%
Contains more IronIron +53.2%
Contains more CopperCopper +2788.2%
Contains more ZincZinc +775.8%
Contains more PhosphorusPhosphorus +499%
Contains more ManganeseManganese +851.1%
Contains more SeleniumSelenium +89.5%
Contains less SodiumSodium -41.7%

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.
Cashew
Cashew
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.7% 0% 0% 18% 106% 13% 20% 52% 96% 0% 85% 19%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin B5Vitamin B5 +260%
Contains more Vitamin B6Vitamin B6 +129.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +30.3%
Contains more Vitamin B2Vitamin B2 +558.6%
Contains more Vitamin B3Vitamin B3 +367.8%
Contains more FolateFolate +736%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Cornmeal DV% diff.
Copper 2.195mg 0.076mg 235%
Phosphorus 593mg 99mg 71%
Fats 43.85g 1.75g 65%
Manganese 1.655mg 0.174mg 64%
Magnesium 292mg 32mg 62%
Monounsaturated fat 23.797g 0.39g 59%
Zinc 5.78mg 0.66mg 47%
Polyunsaturated fat 7.845g 0.828g 47%
Folate 25µg 209µg 46%
Saturated fat 7.783g 0.22g 34%
Iron 6.68mg 4.36mg 29%
Vitamin K 34.1µg 0µg 28%
Vitamin B2 0.058mg 0.382mg 25%
Vitamin B3 1.062mg 4.968mg 24%
Protein 18.22g 7.11g 22%
Starch 23.49g 73.3g 20%
Vitamin B6 0.417mg 0.182mg 18%
Selenium 19.9µg 10.5µg 17%
Carbs 30.19g 79.45g 16%
Potassium 660mg 142mg 15%
Vitamin B5 0.864mg 0.24mg 12%
Vitamin B1 0.423mg 0.551mg 11%
Calories 553kcal 370kcal 9%
Vitamin E 0.9mg 0.12mg 5%
Calcium 37mg 3mg 3%
Fiber 3.3g 3.9g 2%
Choline 8.6mg 2%
Vitamin C 0.5mg 0mg 1%
Vitamin A 0µg 11µg 1%
Protein per 100 calories 3.3g 1.9g N/A
Calories per 10 g protein 304kcal 520kcal N/A
Weight per 100 calories 18g 27g N/A
Unsaturated / Saturated Fat ratio 4.1 5.5 N/A
Net carbs 26.89g 75.55g N/A
Sugar 5.91g 1.61g N/A
Sodium 12mg 7mg 0%
Tryptophan 0.287mg 0.038mg 0%
Threonine 0.688mg 0.172mg 0%
Isoleucine 0.789mg 0.242mg 0%
Leucine 1.472mg 1.006mg 0%
Lysine 0.928mg 0.105mg 0%
Methionine 0.362mg 0.162mg 0%
Phenylalanine 0.951mg 0.366mg 0%
Valine 1.094mg 0.337mg 0%
Histidine 0.456mg 0.172mg 0%
Fructose 0.05g 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more ProteinProtein +156.3%
Contains more FatsFats +2405.7%
Contains more OtherOther +398%
Contains more CarbsCarbs +163.2%
Contains more WaterWater +115%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
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
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains more Mono. FatMonounsaturated fat +6001.8%
Contains more Poly. FatPolyunsaturated fat +847.5%
Contains less Sat. FatSaturated fat -97.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
Cashew
1
80% 20%
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
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Contains more SucroseSucrose +754.4%
Contains more StarchStarch +212%
Contains more GlucoseGlucose +1020%
Contains more FructoseFructose +240%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.