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  6. Wheat vs. Cashew

Wheat vs. Cashew — In-Depth Nutrition Comparison

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Summary of differences between wheat and cashew

  • Wheat has more selenium, manganese, and vitamin B3; however, cashew is higher in copper, iron, magnesium, zinc, phosphorus, and potassium.
  • Cashew covers your daily need for copper, 182% more than wheat .
  • Wheat has 6 times more vitamin B3 than cashew. While wheat has 6.738mg of vitamin B3, cashew has only 1.062mg.
  • Wheat has less saturated fat.
  • The glycemic index of wheat is higher.

These are the specific foods used in this comparison Wheat, durum and Nuts, cashew nuts, raw.

Infographic

Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Cashew
Cashew
6
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 -83.3%
Contains more ManganeseManganese +82%
Contains more SeleniumSelenium +349.2%
Contains more MagnesiumMagnesium +102.8%
Contains more PotassiumPotassium +53.1%
Contains more IronIron +89.8%
Contains more CopperCopper +296.9%
Contains more ZincZinc +38.9%
Contains more PhosphorusPhosphorus +16.7%
~equal in Calcium ~37mg

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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Cashew
Cashew
3
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 +108.6%
Contains more Vitamin B3Vitamin B3 +534.5%
Contains more FolateFolate +72%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.423mg
~equal in Vitamin B5 ~0.864mg
~equal in Vitamin B6 ~0.417mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Cashew DV% diff.
Copper 0.553mg 2.195mg 182%
Selenium 89.4µg 19.9µg 126%
Fats 2.47g 43.85g 64%
Manganese 3.012mg 1.655mg 59%
Monounsaturated fat 0.344g 23.797g 59%
Polyunsaturated fat 0.978g 7.845g 46%
Iron 3.52mg 6.68mg 40%
Magnesium 144mg 292mg 35%
Vitamin B3 6.738mg 1.062mg 35%
Saturated fat 0.454g 7.783g 33%
Vitamin K 34.1µg 28%
Zinc 4.16mg 5.78mg 15%
Carbs 71.13g 30.19g 14%
Fiber 3.3g 13%
Phosphorus 508mg 593mg 12%
Calories 339kcal 553kcal 11%
Starch 23.49g 10%
Protein 13.68g 18.22g 9%
Potassium 431mg 660mg 7%
Vitamin E 0.9mg 6%
Vitamin B2 0.121mg 0.058mg 5%
Folate 43µg 25µg 5%
Vitamin C 0mg 0.5mg 1%
Vitamin B5 0.935mg 0.864mg 1%
Protein per 100 calories 4g 3.3g N/A
Calories per 10 g protein 248kcal 304kcal N/A
Weight per 100 calories 29g 18g N/A
Unsaturated / Saturated Fat ratio 2.9 4.1 N/A
Net carbs 71.13g 26.89g N/A
Calcium 34mg 37mg 0%
Sugar 5.91g N/A
Sodium 2mg 12mg 0%
Vitamin B1 0.419mg 0.423mg 0%
Vitamin B6 0.419mg 0.417mg 0%
Tryptophan 0.176mg 0.287mg 0%
Threonine 0.366mg 0.688mg 0%
Isoleucine 0.533mg 0.789mg 0%
Leucine 0.934mg 1.472mg 0%
Lysine 0.303mg 0.928mg 0%
Methionine 0.221mg 0.362mg 0%
Phenylalanine 0.681mg 0.951mg 0%
Valine 0.594mg 1.094mg 0%
Histidine 0.322mg 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +135.6%
Contains more WaterWater +110.4%
Contains more ProteinProtein +33.2%
Contains more FatsFats +1675.3%
Contains more OtherOther +42.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -94.2%
Contains more Mono. FatMonounsaturated fat +6817.7%
Contains more Poly. FatPolyunsaturated fat +702.1%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.