Whole Wheat Bread vs. Cashews
Nutrition comparison of Whole Wheat Bread and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and cashews:
- Both whole wheat bread and cashews are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Whole wheat bread has more riboflavin, niacin and folate, however, cashew contains more pantothenic acid.
- Whole wheat bread is an excellent source of calcium.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and cashews are high in calories. Cashew has 109% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Whole wheat bread has a macronutrient ratio of 20:65:14 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Cashews | |
|---|---|---|
| Protein | 20% | 13% |
| Carbohydrates | 65% | 21% |
| Fat | 14% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat bread and cashews are high in carbohydrates. Whole wheat bread has 44% more carbohydrates than cashew - whole wheat bread has 43.3g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both whole wheat bread and cashews are high in dietary fiber. Whole wheat bread has 124% more dietary fiber than cashew - whole wheat bread has 7.4g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Whole wheat bread and cashews contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Both whole wheat bread and cashews are high in protein. Cashew has 36% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and whole wheat bread has 89% less saturated fat than cashew - whole wheat bread has 0.87g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and cashews contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin E
Whole wheat bread and cashews contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cashew has 23 times more Vitamin K than whole wheat bread - whole wheat bread has 1.4ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Whole wheat bread has more riboflavin, niacin and folate, however, cashew contains more pantothenic acid. Both whole wheat bread and cashews contain significant amounts of thiamin and Vitamin B6.
| Whole Wheat Bread | Cashews | |
|---|---|---|
| Thiamin | 0.279 MG | 0.423 MG |
| Riboflavin | 0.131 MG | 0.058 MG |
| Niacin | 4.042 MG | 1.062 MG |
| Pantothenic acid | 0.336 MG | 0.864 MG |
| Vitamin B6 | 0.263 MG | 0.417 MG |
| Folate | 75 UG | 25 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 178% more calcium than cashew - whole wheat bread has 103mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Both whole wheat bread and cashews are high in iron. Cashew has 167% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both whole wheat bread and cashews are high in potassium. Cashew has 187% more potassium than whole wheat bread - whole wheat bread has 230mg 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,
| Whole Wheat Bread | Cashews | |
|---|---|---|
| beta-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 94 UG | 22 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than cashew per 100 grams.
| Whole Wheat Bread | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.062 G |
| Total | 0.205 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than whole wheat bread per 100 grams.
| Whole Wheat Bread | Cashews | |
|---|---|---|
| other omega 6 | 0.002 G | 0.266 G |
| linoleic acid | 1.667 G | 7.782 G |
| Total | 1.669 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Cashews (Nuts, cashew nuts, raw) .
Whole Wheat 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 whole wheat bread or cashews contain more calories in 100 grams?Both whole wheat bread and cashews are high in calories. Cashew has 110% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and cashew has 553 calories.
Does whole wheat bread or cashews have more carbohydrates?
By weight, both whole wheat bread and cashews are high in carbohydrates. whole wheat bread has 40% more carbohydrates than cashew - whole wheat bread has 43.3g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does whole wheat bread or cashews contain more calcium?
Whole wheat bread is a rich source of calcium and it has 180% more calcium than cashew - whole wheat bread has 103mg of calcium in 100 grams and cashew has 37mg of calcium.
Does whole wheat bread or cashews contain more iron?
Both whole wheat bread and cashews are high in iron. Cashew has 170% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and cashew has 6.7mg of iron.
Does whole wheat bread or cashews contain more potassium?
Both whole wheat bread and cashews are high in potassium. Cashew has 190% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and cashew has 660mg of potassium.