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Cashew vs. Groat — In-Depth Nutrition Comparison

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A recap on the differences between cashew and groat

  • Cashew is higher in copper, iron, phosphorus, zinc, vitamin B1, and selenium, yet groat is higher in vitamin B3, vitamin B2, and fiber.
  • Cashew covers your daily copper needs 122% more than groat.
  • Cashew contains 11 times more saturated fat than groat. While cashew contains 7.783g of saturated fat, groat contains only 0.741g.
  • The glycemic index of cashew is lower.

Food varieties used in this article are Nuts, cashew nuts, raw and Buckwheat.

Infographic

Cashew vs Groat 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%
Groat
Groat
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more MagnesiumMagnesium +26.4%
Contains more CalciumCalcium +105.6%
Contains more PotassiumPotassium +43.5%
Contains more IronIron +203.6%
Contains more CopperCopper +99.5%
Contains more ZincZinc +140.8%
Contains more PhosphorusPhosphorus +70.9%
Contains more ManganeseManganese +27.3%
Contains more SeleniumSelenium +139.8%
Contains less SodiumSodium -91.7%

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%
Groat
Groat
4
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% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +318.8%
Contains more Vitamin B6Vitamin B6 +98.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +632.8%
Contains more Vitamin B3Vitamin B3 +561%
Contains more Vitamin B5Vitamin B5 +42.7%
Contains more FolateFolate +20%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Groat DV% diff.
Copper 2.195mg 1.1mg 122%
Fats 43.85g 3.4g 62%
Monounsaturated fat 23.797g 1.04g 57%
Iron 6.68mg 2.2mg 56%
Polyunsaturated fat 7.845g 1.039g 45%
Vitamin B3 1.062mg 7.02mg 37%
Phosphorus 593mg 347mg 35%
Saturated fat 7.783g 0.741g 32%
Zinc 5.78mg 2.4mg 31%
Vitamin B2 0.058mg 0.425mg 28%
Vitamin K 34.1µg 28%
Fiber 3.3g 10g 27%
Vitamin B1 0.423mg 0.101mg 27%
Selenium 19.9µg 8.3µg 21%
Vitamin B6 0.417mg 0.21mg 16%
Magnesium 292mg 231mg 15%
Manganese 1.655mg 1.3mg 15%
Carbs 30.19g 71.5g 14%
Calories 553kcal 343kcal 11%
Protein 18.22g 13.25g 10%
Starch 23.49g 10%
Vitamin B5 0.864mg 1.233mg 7%
Potassium 660mg 460mg 6%
Vitamin E 0.9mg 6%
Calcium 37mg 18mg 2%
Vitamin C 0.5mg 0mg 1%
Folate 25µg 30µg 1%
Protein per 100 calories 3.3g 3.9g N/A
Calories per 10 g protein 304kcal 259kcal N/A
Weight per 100 calories 18g 29g N/A
Unsaturated / Saturated Fat ratio 4.1 2.8 N/A
Net carbs 26.89g 61.5g N/A
Sugar 5.91g N/A
Sodium 12mg 1mg 0%
Tryptophan 0.287mg 0.192mg 0%
Threonine 0.688mg 0.506mg 0%
Isoleucine 0.789mg 0.498mg 0%
Leucine 1.472mg 0.832mg 0%
Lysine 0.928mg 0.672mg 0%
Methionine 0.362mg 0.172mg 0%
Phenylalanine 0.951mg 0.52mg 0%
Valine 1.094mg 0.678mg 0%
Histidine 0.456mg 0.309mg 0%
Fructose 0.05g 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
Groat
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more ProteinProtein +37.5%
Contains more FatsFats +1189.7%
Contains more OtherOther +21%
Contains more CarbsCarbs +136.8%
Contains more WaterWater +87.5%

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
Groat
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains more Mono. FatMonounsaturated fat +2188.2%
Contains more Poly. FatPolyunsaturated fat +655.1%
Contains less Sat. FatSaturated fat -90.5%

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.