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  6. Cornmeal vs. Cashew

Cornmeal vs. Cashew — In-Depth Nutrition Comparison

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How are cornmeal and cashew different?

  • Cornmeal is higher in folate and vitamin B2; however, cashew is richer in copper, phosphorus, manganese, magnesium, zinc, iron, and vitamin K.
  • Daily need coverage for copper for cashew is 235% higher.
  • Cornmeal contains 8 times more folate than cashew. While cornmeal contains 209µg of folate, cashew contains only 25µg.
  • Cornmeal has less saturated fat.
  • Cashew has a lower glycemic index (25) than cornmeal (68).

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

Infographic

Cornmeal vs Cashew 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.
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%
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%
Contains less SodiumSodium -41.7%
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%

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.
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%
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%
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%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +212%
Contains more GlucoseGlucose +1020%
Contains more FructoseFructose +240%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +754.4%
~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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.