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  6. Groat vs. Cashew

Groat vs. Cashew — In-Depth Nutrition Comparison

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A recap on the differences between groat and cashew

  • Groat is higher in vitamin B3, vitamin B2, and fiber, yet cashew is higher in copper, iron, phosphorus, zinc, vitamin B1, and selenium.
  • Cashew covers your daily copper needs 122% more than groat.
  • Groat contains 7 times more vitamin B2 than cashew. While groat contains 0.425mg of vitamin B2, cashew contains only 0.058mg.
  • The amount of saturated fat in groat is lower.
  • The glycemic index of cashew is lower.

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

Infographic

Groat 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.
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%
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 -91.7%
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%

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.
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%
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 B2Vitamin B2 +632.8%
Contains more Vitamin B3Vitamin B3 +561%
Contains more Vitamin B5Vitamin B5 +42.7%
Contains more FolateFolate +20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +318.8%
Contains more Vitamin B6Vitamin B6 +98.6%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +136.8%
Contains more WaterWater +87.5%
Contains more ProteinProtein +37.5%
Contains more FatsFats +1189.7%
Contains more OtherOther +21%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -90.5%
Contains more Mono. FatMonounsaturated fat +2188.2%
Contains more Poly. FatPolyunsaturated fat +655.1%

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