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.
Detailed nutritional comparison of white bread and cashews is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of White Bread src
Image of Cashews src

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, 12:21:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Bread Cashews
Protein 18% 12%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either White Bread or Cashews .

Note: The specific food items compared are: White Bread (Bread, white wheat) and Cashews (Nuts, cashew nuts, raw) .

White Bread 100g

( 100 g )
Daily Values (%)

Cashews 100g

( 100 g )
238KCAL 12%
calories 132%
553KCAL 28%
44G 18%
47% carbohydrates
30G 12%
9.2G 37%
179% dietary fiber
3.3G 13%
5G sugar 18% 5.9G
2.2G 3%
total fat >999%
44G 69%
0.63G 4%
saturated fat >999%
7.8G 43%
0.39G monounsaturated fat >999% 24G
0.97G polyunsaturated fat 704% 7.8G
0.03G >999% trans fat
478MG 32%
>999% sodium
12MG 1%
Vitamins and Minerals
1.2UG 0.2%
>999% Vitamin A
Vitamin C >999%
0.5MG 1%
684MG 68%
>999% calcium
37MG 4%
4.9MG 27%
iron 37%
6.7MG 37%
26MG 8%
magnesium >999%
292MG 94%
127MG 6%
potassium 420%
660MG 29%
0.51MG 46%
21% thiamin (Vit B1)
0.42MG 39%
0.26MG 23%
333% riboflavin (Vit B2)
0.06MG 5%
4.5MG 32%
309% niacin (Vit B3)
1.1MG 8%
0.08MG 6%
Vitamin B6 424%
0.42MG 32%
0.46MG 9%
pantothenic acid (Vit B5) 87%
0.86MG 17%
127UG 32%
408% folate (Vit B9)
25UG 6%
0.38MG 3%
Vitamin E 137%
0.9MG 6%
7.7UG 9%
Vitamin K 342%
34UG 38%
11G 21%
protein 64%
18G 36%
8.1MG 2%
>999% choline
0.15MG 12%
copper >999%
2.2MG 183%
0.63MG 35%
manganese 170%
1.7MG 92%
103MG 15%
phosphorus 476%
593MG 85%
16UG 29%
selenium 25%
20UG 36%
0.95MG 12%
zinc 510%
5.8MG 72%
40G 669% Water 5.2G
27G 17% Starch 23G


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol.

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.