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  6. Cashew vs. Oatmeal

Cashew vs. Oatmeal — In-Depth Nutrition Comparison

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Significant differences between cashew and oatmeal

  • The amount of copper, phosphorus, magnesium, manganese, zinc, vitamin K, selenium, potassium, and vitamin B1 in cashew is higher than in oatmeal.
  • Cashew covers your daily copper needs 237% more than oatmeal.
  • Oatmeal has 85 times less vitamin K than cashew. Cashew has 34.1µg of vitamin K, while oatmeal has 0.4µg.
  • Oatmeal contains less saturated fat.
  • Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of cashew is 25.

Specific food types used in this comparison are Nuts, cashew nuts, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Cashew vs Oatmeal 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.
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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +1023.1%
Contains more PotassiumPotassium +982%
Contains more IronIron +12.1%
Contains more CopperCopper +3225.8%
Contains more ZincZinc +832.3%
Contains more PhosphorusPhosphorus +670.1%
Contains less SodiumSodium -75.5%
Contains more ManganeseManganese +196.6%
Contains more SeleniumSelenium +298%
Contains more CalciumCalcium +116.2%

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
6
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% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1185.7%
Contains more Vitamin B1Vitamin B1 +62.7%
Contains more Vitamin B5Vitamin B5 +172.6%
Contains more Vitamin B6Vitamin B6 +43.8%
Contains more Vitamin KVitamin K +8425%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +270.7%
Contains more Vitamin B3Vitamin B3 +184.8%
Contains more FolateFolate +76%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Oatmeal DV% diff.
Copper 2.195mg 0.066mg 237%
Phosphorus 593mg 77mg 74%
Fats 43.85g 1.36g 65%
Magnesium 292mg 26mg 63%
Monounsaturated fat 23.797g 0.391g 59%
Polyunsaturated fat 7.845g 0.426g 49%
Manganese 1.655mg 0.558mg 48%
Zinc 5.78mg 0.62mg 47%
Saturated fat 7.783g 0.226g 34%
Protein 18.22g 2.37g 32%
Vitamin K 34.1µg 0.4µg 28%
Selenium 19.9µg 5µg 27%
Calories 553kcal 68kcal 24%
Potassium 660mg 61mg 18%
Vitamin A 0µg 130µg 14%
Vitamin B1 0.423mg 0.26mg 14%
Vitamin B2 0.058mg 0.215mg 12%
Vitamin B3 1.062mg 3.025mg 12%
Vitamin B5 0.864mg 0.317mg 11%
Vitamin B6 0.417mg 0.29mg 10%
Iron 6.68mg 5.96mg 9%
Carbs 30.19g 11.67g 6%
Fiber 3.3g 1.7g 6%
Vitamin E 0.9mg 0.07mg 6%
Starch 23.49g 10.37g 5%
Folate 25µg 44µg 5%
Calcium 37mg 80mg 4%
Sodium 12mg 49mg 2%
Vitamin C 0.5mg 0mg 1%
Choline 4.7mg 1%
Protein per 100 calories 3.3g 3.5g N/A
Calories per 10 g protein 304kcal 287kcal N/A
Weight per 100 calories 18g 147g N/A
Unsaturated / Saturated Fat ratio 4.1 3.6 N/A
Net carbs 26.89g 9.97g N/A
Sugar 5.91g 0.46g N/A
Trans fat 0.003g N/A
Tryptophan 0.287mg 0.04mg 0%
Threonine 0.688mg 0.083mg 0%
Isoleucine 0.789mg 0.105mg 0%
Leucine 1.472mg 0.2mg 0%
Lysine 0.928mg 0.135mg 0%
Methionine 0.362mg 0.04mg 0%
Phenylalanine 0.951mg 0.13mg 0%
Valine 1.094mg 0.151mg 0%
Histidine 0.456mg 0.057mg 0%
Fructose 0.05g 0g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +668.8%
Contains more FatsFats +3124.3%
Contains more CarbsCarbs +158.7%
Contains more OtherOther +345.6%
Contains more WaterWater +1516%

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +5986.2%
Contains more Poly. FatPolyunsaturated fat +1741.5%
Contains less Sat. FatSaturated fat -97.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
Cashew
4
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
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more StarchStarch +126.5%
Contains more SucroseSucrose +1903.4%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.