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  6. Cashew vs. Bran raw

Cashew vs. Bran raw — In-Depth Nutrition Comparison

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Significant differences between cashew and bran raw

  • Cashew has more copper, vitamin K, zinc, and vitamin B6; however, bran raw is richer in manganese, vitamin B1, fiber, selenium, and phosphorus.
  • Cashew covers your daily copper needs 199% more than bran raw.
  • Bran raw has 11 times less vitamin K than cashew. Cashew has 34.1µg of vitamin K, while bran raw has 3.2µg.
  • Bran raw contains less saturated fat.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of cashew is 25.

Specific food types used in this comparison are Nuts, cashew nuts, raw and Oat bran, raw.

Infographic

Cashew vs Bran raw 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
5
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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +24.3%
Contains more PotassiumPotassium +16.6%
Contains more IronIron +23.5%
Contains more CopperCopper +444.7%
Contains more ZincZinc +85.9%
Contains more CalciumCalcium +56.8%
Contains more PhosphorusPhosphorus +23.8%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +240.2%
Contains more SeleniumSelenium +127.1%

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
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 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% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +13.7%
Contains more Vitamin B6Vitamin B6 +152.7%
Contains more Vitamin KVitamin K +965.6%
Contains more Vitamin EVitamin E +12.2%
Contains more Vitamin B1Vitamin B1 +176.6%
Contains more Vitamin B2Vitamin B2 +279.3%
Contains more Vitamin B5Vitamin B5 +72.9%
Contains more FolateFolate +108%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Bran raw DV% diff.
Copper 2.195mg 0.403mg 199%
Manganese 1.655mg 5.63mg 173%
Vitamin B1 0.423mg 1.17mg 62%
Fats 43.85g 7.03g 57%
Monounsaturated fat 23.797g 2.376g 54%
Fiber 3.3g 15.4g 48%
Selenium 19.9µg 45.2µg 46%
Polyunsaturated fat 7.845g 2.766g 34%
Saturated fat 7.783g 1.328g 29%
Vitamin K 34.1µg 3.2µg 26%
Zinc 5.78mg 3.11mg 24%
Phosphorus 593mg 734mg 20%
Vitamin B6 0.417mg 0.165mg 19%
Iron 6.68mg 5.41mg 16%
Calories 553kcal 246kcal 15%
Magnesium 292mg 235mg 14%
Vitamin B5 0.864mg 1.494mg 13%
Carbs 30.19g 66.22g 12%
Vitamin B2 0.058mg 0.22mg 12%
Starch 23.49g 10%
Folate 25µg 52µg 7%
Choline 32.2mg 6%
Potassium 660mg 566mg 3%
Protein 18.22g 17.3g 2%
Calcium 37mg 58mg 2%
Vitamin C 0.5mg 0mg 1%
Vitamin E 0.9mg 1.01mg 1%
Vitamin B3 1.062mg 0.934mg 1%
Protein per 100 calories 3.3g 7g N/A
Calories per 10 g protein 304kcal 142kcal N/A
Weight per 100 calories 18g 41g N/A
Unsaturated / Saturated Fat ratio 4.1 3.9 N/A
Net carbs 26.89g 50.82g N/A
Sugar 5.91g 1.45g N/A
Sodium 12mg 4mg 0%
Tryptophan 0.287mg 0.335mg 0%
Threonine 0.688mg 0.502mg 0%
Isoleucine 0.789mg 0.668mg 0%
Leucine 1.472mg 1.374mg 0%
Lysine 0.928mg 0.76mg 0%
Methionine 0.362mg 0.335mg 0%
Phenylalanine 0.951mg 0.908mg 0%
Valine 1.094mg 0.964mg 0%
Histidine 0.456mg 0.41mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
2
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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more FatsFats +523.8%
Contains more CarbsCarbs +119.3%
Contains more WaterWater +26%
Contains more OtherOther +14.2%
~equal in Protein ~17.3g

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +901.6%
Contains more Poly. FatPolyunsaturated fat +183.6%
Contains less Sat. FatSaturated fat -82.9%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.