White Bread vs. Cashews
Nutrition comparison of White Bread and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and cashews:
- Both white bread and cashews are high in calories, carbohydrates, dietary fiber, iron and protein.
- Cashew is an excellent source of potassium.
- White bread has more riboflavin, niacin and folate, however, cashew contains more Vitamin B6.
- White bread is an excellent source of calcium.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and cashews are high in calories. Cashew has 132% more calories than white bread - white bread has 238 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, white bread is heavier in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. White bread has a macronutrient ratio of 18:74:8 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Cashews | |
|---|---|---|
| Protein | 18% | 13% |
| Carbohydrates | 74% | 21% |
| Fat | 8% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Both white bread and cashews are high in carbohydrates. White bread has 45% more carbohydrates than cashew - white bread has 43.9g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both white bread and cashews are high in dietary fiber. White bread has 179% more dietary fiber than cashew - white bread has 9.2g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
White bread and cashews contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Both white bread and cashews are high in protein. Cashew has 71% more protein than white bread - white bread has 10.7g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and white bread has 92% less saturated fat than cashew - white bread has 0.63g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
trans fat
Both white bread and cashews are low in trans fat - white bread has 0.03g of trans fat per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Cashews and white bread contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
White bread and cashews contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
White bread and cashews contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cashew has 343% more Vitamin K than white bread - white bread has 7.7ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
White bread has more riboflavin, niacin and folate, however, cashew contains more Vitamin B6. Both white bread and cashews contain significant amounts of thiamin and pantothenic acid.
| White Bread | Cashews | |
|---|---|---|
| Thiamin | 0.51 MG | 0.423 MG |
| Riboflavin | 0.255 MG | 0.058 MG |
| Niacin | 4.455 MG | 1.062 MG |
| Pantothenic acid | 0.455 MG | 0.864 MG |
| Vitamin B6 | 0.08 MG | 0.417 MG |
| Folate | 127 UG | 25 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 17 times more calcium than cashew - white bread has 684mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Both white bread and cashews are high in iron. Cashew has 37% more iron than white bread - white bread has 4.9mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Cashew is an excellent source of potassium and it has 420% more potassium than white bread - white bread has 127mg of potassium per 100 grams and cashew has 660mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both white bread and cashews contain significant amounts of lutein + zeaxanthin.
| White Bread | Cashews | |
|---|---|---|
| beta-carotene | 2 UG | ~ |
| lutein + zeaxanthin | 25 UG | 22 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white bread and cashews contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.062 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than white bread per 100 grams.
| White Bread | Cashews | |
|---|---|---|
| other omega 6 | 0.005 G | 0.266 G |
| linoleic acid | 0.879 G | 7.782 G |
| Total | 0.884 G | 8.048 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: White Bread (Bread, white wheat) and Cashews (Nuts, cashew nuts, raw) .
White Bread g
()
|
Daily Values (%) |
Cashews g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white bread or cashews contain more calories in 100 grams?Both white bread and cashews are high in calories. Cashew has 130% more calories than white bread - white bread has 238 calories in 100g and cashew has 553 calories.
Does white bread or cashews have more carbohydrates?
By weight, both white bread and cashews are high in carbohydrates. white bread has 50% more carbohydrates than cashew - white bread has 43.9g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does white bread or cashews contain more calcium?
White bread is a rich source of calcium and it has 17 times more calcium than cashew - white bread has 684mg of calcium in 100 grams and cashew has 37mg of calcium.
Does white bread or cashews contain more iron?
Both white bread and cashews are high in iron. Cashew has 40% more iron than white bread - white bread has 4.9mg of iron in 100 grams and cashew has 6.7mg of iron.
Does white bread or cashews contain more potassium?
Cashew is a rich source of potassium and it has 420% more potassium than white bread - white bread has 127mg of potassium in 100 grams and cashew has 660mg of potassium.