Cashew vs. Oats — In-Depth Nutrition Comparison

Compare

A recap on the differences between cashew and oats

Cashew is higher in copper, magnesium, iron, vitamin B6, zinc, and phosphorus, yet oats are higher in manganese, fiber, and vitamin B1.
Cashew covers your daily copper needs 174% more than oats.
Cashew contains 6 times more saturated fat than oats. While cashew contains 7.783g of saturated fat, oats contain only 1.217g.
The glycemic index of cashew is lower.

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

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

Oats

Contains more MagnesiumMagnesium	+65%
Contains more PotassiumPotassium	+53.8%
Contains more IronIron	+41.5%
Contains more CopperCopper	+250.6%
Contains more ZincZinc	+45.6%
Contains more PhosphorusPhosphorus	+13.4%
Contains more SeleniumSelenium	+∞%

Contains more CalciumCalcium	+45.9%
Contains less SodiumSodium	-83.3%
Contains more ManganeseManganese	+197%

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

Oats

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B6Vitamin B6	+250.4%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+80.4%
Contains more Vitamin B2Vitamin B2	+139.7%
Contains more Vitamin B5Vitamin B5	+56.1%
Contains more FolateFolate	+124%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B3 ~0.961mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	2.195mg	0.626mg	174%
Manganese	1.655mg	4.916mg	142%
Fats	43.85g	6.9g	57%
Monounsaturated fat	23.797g	2.178g	54%
Selenium	19.9µg		36%
Polyunsaturated fat	7.845g	2.535g	35%
Saturated fat	7.783g	1.217g	30%
Fiber	3.3g	10.6g	29%
Vitamin B1	0.423mg	0.763mg	28%
Vitamin K	34.1µg		28%
Magnesium	292mg	177mg	27%
Iron	6.68mg	4.72mg	25%
Vitamin B6	0.417mg	0.119mg	23%
Zinc	5.78mg	3.97mg	16%
Carbs	30.19g	66.27g	12%
Starch	23.49g		10%
Phosphorus	593mg	523mg	10%
Vitamin B5	0.864mg	1.349mg	10%
Calories	553kcal	389kcal	8%
Folate	25µg	56µg	8%
Potassium	660mg	429mg	7%
Vitamin E	0.9mg		6%
Vitamin B2	0.058mg	0.139mg	6%
Protein	18.22g	16.89g	3%
Calcium	37mg	54mg	2%
Vitamin C	0.5mg	0mg	1%
Vitamin B3	1.062mg	0.961mg	1%
Protein per 100 calories	3.3g	4.3g	N/A
Calories per 10 g protein	304kcal	230kcal	N/A
Weight per 100 calories	18g	26g	N/A
Unsaturated / Saturated Fat ratio	4.1	3.9	N/A
Net carbs	26.89g	55.67g	N/A
Sugar	5.91g		N/A
Sodium	12mg	2mg	0%
Tryptophan	0.287mg	0.234mg	0%
Threonine	0.688mg	0.575mg	0%
Isoleucine	0.789mg	0.694mg	0%
Leucine	1.472mg	1.284mg	0%
Lysine	0.928mg	0.701mg	0%
Methionine	0.362mg	0.312mg	0%
Phenylalanine	0.951mg	0.895mg	0%
Valine	1.094mg	0.937mg	0%
Histidine	0.456mg	0.405mg	0%
Fructose	0.05g		0%