Wheat Flour vs. Cashews
Nutrition comparison of Wheat Flour and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and cashews:
- Both wheat flour and cashews are high in calories, carbohydrates, dietary fiber, iron and protein.
- Cashew is an excellent source of potassium.
- Wheat flour has 18 times less sugar than cashew.
- Wheat flour has more riboflavin, niacin and folate, however, cashew contains more Vitamin B6.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and cashews are high in calories. Cashew has 53% more calories than wheat flour - wheat flour has 361 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, wheat flour is much heavier in carbs, much lighter in fat and similar to cashews for protein. Wheat flour has a macronutrient ratio of 14:82:4 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Cashews | |
|---|---|---|
| Protein | 14% | 13% |
| Carbohydrates | 82% | 21% |
| Fat | 4% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Both wheat flour and cashews are high in carbohydrates. Wheat flour has 140% more carbohydrates than cashew - wheat flour has 72.5g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both wheat flour and cashews are high in dietary fiber. Cashew has 38% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Wheat flour has 18 times less sugar than cashew - wheat flour has 0.31g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Both wheat flour and cashews are high in protein. Cashew has 52% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and wheat flour has 97% less saturated fat than cashew - wheat flour has 0.24g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Cashews and wheat flour contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Wheat flour and cashews contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Wheat flour and cashews contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cashew has 112 times more Vitamin K than wheat flour - wheat flour has 0.3ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Wheat flour has more riboflavin, niacin and folate, however, cashew contains more Vitamin B6. Both wheat flour and cashews contain significant amounts of thiamin and pantothenic acid.
| Wheat Flour | Cashews | |
|---|---|---|
| Thiamin | 0.812 MG | 0.423 MG |
| Riboflavin | 0.512 MG | 0.058 MG |
| Niacin | 7.554 MG | 1.062 MG |
| Pantothenic acid | 0.438 MG | 0.864 MG |
| Vitamin B6 | 0.037 MG | 0.417 MG |
| Folate | 183 UG | 25 UG |
Minerals
calcium
Cashew has 147% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Both wheat flour and cashews are high in iron. Cashew has 51% more iron than wheat flour - wheat flour has 4.4mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Cashew is an excellent source of potassium and it has 560% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and cashew has 660mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wheat flour and cashews contain significant amounts of alpha linoleic acid (ALA).
| Wheat Flour | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.062 G |
| Total | 0.043 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than wheat flour per 100 grams.
| Wheat Flour | Cashews | |
|---|---|---|
| linoleic acid | 0.685 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.685 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: Wheat Flour (Wheat flour, white, bread, enriched) and Cashews (Nuts, cashew nuts, raw) .
Wheat Flour 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 wheat flour or cashews contain more calories in 100 grams?Both wheat flour and cashews are high in calories. Cashew has 50% more calories than wheat flour - wheat flour has 361 calories in 100g and cashew has 553 calories.
Does wheat flour or cashews have more carbohydrates?
By weight, both wheat flour and cashews are high in carbohydrates. wheat flour has 140% more carbohydrates than cashew - wheat flour has 72.5g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does wheat flour or cashews contain more iron?
Both wheat flour and cashews are high in iron. Cashew has 50% more iron than wheat flour - wheat flour has 4.4mg of iron in 100 grams and cashew has 6.7mg of iron.
Does wheat flour or cashews contain more potassium?
Cashew is a rich source of potassium and it has 560% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and cashew has 660mg of potassium.