Wheat vs. Cashew — In-Depth Nutrition Comparison

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What are the main differences between wheat and cashew?

Wheat is richer in selenium, while cashew is higher in copper, phosphorus, iron, magnesium, zinc, vitamin B1, manganese, and vitamin B6.
Cashew's daily need coverage for copper is 221% higher.
Cashew has 2 times less selenium than wheat. Wheat has 31.9µg of selenium, while cashew has 19.9µg.
Wheat is lower in saturated fat.
Wheat has a higher glycemic index (50) than cashew (25).

We used Wheat, KAMUT khorasan, cooked and Nuts, cashew nuts, raw types in this comparison.

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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.

Wheat

Cashew

Contains less SodiumSodium	-33.3%
Contains more SeleniumSelenium	+60.3%

Contains more MagnesiumMagnesium	+508.3%
Contains more CalciumCalcium	+311.1%
Contains more PotassiumPotassium	+302.4%
Contains more IronIron	+279.5%
Contains more CopperCopper	+960.4%
Contains more ZincZinc	+214.1%
Contains more PhosphorusPhosphorus	+303.4%
Contains more ManganeseManganese	+60.7%

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.

Wheat

Cashew

Contains more Vitamin B3Vitamin B3

+117%

Contains more Vitamin EVitamin E	+275%
Contains more Vitamin B1Vitamin B1	+345.3%
Contains more Vitamin B2Vitamin B2	+93.3%
Contains more Vitamin B6Vitamin B6	+495.7%
Contains more FolateFolate	+127.3%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.207mg	2.195mg	221%
Fats	0.83g	43.85g	66%
Phosphorus	147mg	593mg	64%
Iron	1.76mg	6.68mg	62%
Monounsaturated fat	0.084g	23.797g	59%
Magnesium	48mg	292mg	58%
Polyunsaturated fat	0.243g	7.845g	51%
Zinc	1.84mg	5.78mg	36%
Saturated fat	0.077g	7.783g	35%
Vitamin K		34.1µg	28%
Manganese	1.03mg	1.655mg	27%
Vitamin B1	0.095mg	0.423mg	27%
Vitamin B6	0.07mg	0.417mg	27%
Protein	5.71g	18.22g	25%
Selenium	31.9µg	19.9µg	22%
Calories	132kcal	553kcal	21%
Vitamin B5		0.864mg	17%
Potassium	164mg	660mg	15%
Starch		23.49g	10%
Vitamin B3	2.305mg	1.062mg	8%
Fiber	4.3g	3.3g	4%
Vitamin E	0.24mg	0.9mg	4%
Folate	11µg	25µg	4%
Calcium	9mg	37mg	3%
Vitamin B2	0.03mg	0.058mg	2%
Vitamin C		0.5mg	1%
Carbs	27.6g	30.19g	1%
Protein per 100 calories	4.3g	3.3g	N/A
Calories per 10 g protein	231kcal	304kcal	N/A
Weight per 100 calories	76g	18g	N/A
Unsaturated / Saturated Fat ratio	4.2	4.1	N/A
Net carbs	23.3g	26.89g	N/A
Sugar	3.07g	5.91g	N/A
Sodium	8mg	12mg	0%
Trans fat	0.002g		N/A
Tryptophan	0.051mg	0.287mg	0%
Threonine	0.172mg	0.688mg	0%
Isoleucine	0.22mg	0.789mg	0%
Leucine	0.432mg	1.472mg	0%
Lysine	0.161mg	0.928mg	0%
Methionine	0.097mg	0.362mg	0%
Phenylalanine	0.3mg	0.951mg	0%
Valine	0.267mg	1.094mg	0%
Histidine	0.147mg	0.456mg	0%
Fructose		0.05g	0%