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  6. Oatmeal vs. Cashew

Oatmeal vs. Cashew — In-Depth Nutrition Comparison

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Significant differences between oatmeal and cashew

  • 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 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 Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Nuts, cashew nuts, raw.

Infographic

Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 more CalciumCalcium +116.2%
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%

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% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +270.7%
Contains more Vitamin B3Vitamin B3 +184.8%
Contains more FolateFolate +76%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 -97.1%
Contains more Mono. FatMonounsaturated fat +5986.2%
Contains more Poly. FatPolyunsaturated fat +1741.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +126.5%
Contains more SucroseSucrose +1903.4%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.