Brown rice vs. Cashew — In-Depth Nutrition Comparison
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The main differences between brown rice and cashew
- Cashew is richer than brown rice in copper, iron, phosphorus, fats, magnesium, zinc, protein, manganese, and vitamin K.
- Daily need coverage for copper for cashew is 232% higher.
- Brown rice contains less saturated fat.
- Cashew has a lower glycemic index than brown rice.
Food types used in this article are Rice, brown, long-grain, cooked and Nuts, cashew nuts, raw.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains less SodiumSodium | -66.7% |
| Contains more MagnesiumMagnesium | +648.7% |
| Contains more CalciumCalcium | +1133.3% |
| Contains more PotassiumPotassium | +667.4% |
| Contains more IronIron | +1092.9% |
| Contains more CopperCopper | +1970.8% |
| Contains more ZincZinc | +714.1% |
| Contains more PhosphorusPhosphorus | +475.7% |
| Contains more ManganeseManganese | +69.9% |
| Contains more SeleniumSelenium | +243.1% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B2Vitamin B2 | +19% |
| Contains more Vitamin B3Vitamin B3 | +141.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +429.4% |
| Contains more Vitamin B1Vitamin B1 | +137.6% |
| Contains more Vitamin B5Vitamin B5 | +127.4% |
| Contains more Vitamin B6Vitamin B6 | +239% |
| Contains more Vitamin KVitamin K | +16950% |
| Contains more FolateFolate | +177.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.106mg | 2.195mg | 232% |
| Iron | 0.56mg | 6.68mg | 77% |
| Phosphorus | 103mg | 593mg | 70% |
| Fats | 0.97g | 43.85g | 66% |
| Magnesium | 39mg | 292mg | 60% |
| Monounsaturated fat | 0.369g | 23.797g | 59% |
| Polyunsaturated fat | 0.366g | 7.845g | 50% |
| Zinc | 0.71mg | 5.78mg | 46% |
| Saturated fat | 0.26g | 7.783g | 34% |
| Protein | 2.74g | 18.22g | 31% |
| Manganese | 0.974mg | 1.655mg | 30% |
| Vitamin K | 0.2µg | 34.1µg | 28% |
| Selenium | 5.8µg | 19.9µg | 26% |
| Vitamin B6 | 0.123mg | 0.417mg | 23% |
| Calories | 123kcal | 553kcal | 22% |
| Vitamin B1 | 0.178mg | 0.423mg | 20% |
| Potassium | 86mg | 660mg | 17% |
| Vitamin B5 | 0.38mg | 0.864mg | 10% |
| Vitamin B3 | 2.561mg | 1.062mg | 9% |
| Fiber | 1.6g | 3.3g | 7% |
| Vitamin E | 0.17mg | 0.9mg | 5% |
| Folate | 9µg | 25µg | 4% |
| Calcium | 3mg | 37mg | 3% |
| Carbs | 25.58g | 30.19g | 2% |
| Choline | 9.2mg | 2% | |
| Omega-6 (Linoleic acid) | 0.355g | 2% | |
| Vitamin C | 0mg | 0.5mg | 1% |
| Starch | 24.79g | 23.49g | 1% |
| Vitamin B2 | 0.069mg | 0.058mg | 1% |
| Omega-3 (ALA) | 0.011g | 1% | |
| Protein per 100 calories | 2.2g | 3.3g | N/A |
| Calories per 10 g protein | 449kcal | 304kcal | N/A |
| Weight per 100 calories | 81g | 18g | N/A |
| Unsaturated / Saturated Fat ratio | 2.8 | 4.1 | N/A |
| Net carbs | 23.98g | 26.89g | N/A |
| Sugar | 0.24g | 5.91g | N/A |
| Sodium | 4mg | 12mg | 0% |
| Tryptophan | 0.033mg | 0.287mg | 0% |
| Threonine | 0.095mg | 0.688mg | 0% |
| Isoleucine | 0.109mg | 0.789mg | 0% |
| Leucine | 0.214mg | 1.472mg | 0% |
| Lysine | 0.099mg | 0.928mg | 0% |
| Methionine | 0.058mg | 0.362mg | 0% |
| Phenylalanine | 0.133mg | 0.951mg | 0% |
| Valine | 0.151mg | 1.094mg | 0% |
| Histidine | 0.066mg | 0.456mg | 0% |
| Fructose | 0g | 0.05g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
| Contains more WaterWater | +1251.3% |
| Contains more ProteinProtein | +565% |
| Contains more FatsFats | +4420.6% |
| Contains more CarbsCarbs | +18% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
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 | -96.7% |
| Contains more Mono. FatMonounsaturated fat | +6349.1% |
| Contains more Poly. FatPolyunsaturated fat | +2043.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 SucroseSucrose | +2320.8% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Starch
~23.49g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
