White Rice vs. Cashews
Nutrition comparison of Cooked White Rice and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and cashews:
- Both white rice and cashews are high in calories.
- Cashew has more thiamin, riboflavin, pantothenic acid and Vitamin B6, however, white rice contains more folate.
- Cashew has signficantly more calcium than white rice.
- Cashew is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and cashews are high in calories. Cashew has 325% more calories than white rice - white rice has 130 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. White rice has a macronutrient ratio of 8:91:2 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Cashews | |
|---|---|---|
| Protein | 8% | 13% |
| Carbohydrates | 91% | 21% |
| Fat | 2% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
White rice and cashews contain similar amounts of carbs - white rice has 28.6g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has 1000% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
White rice has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Cashew is an excellent source of protein and it has 666% more protein than white rice - white rice has 2.4g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and white rice has 99% less saturated fat than cashew - white rice has 0.06g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Cashews and white rice contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin E
Cashew has more Vitamin E than white rice - cashew has 0.9mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Cashew has more Vitamin K than white rice - cashew has 34.1ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Cashew has more thiamin, riboflavin, pantothenic acid and Vitamin B6, however, white rice contains more folate. Both white rice and cashews contain significant amounts of niacin.
| White Rice | Cashews | |
|---|---|---|
| Thiamin | 0.167 MG | 0.423 MG |
| Riboflavin | 0.016 MG | 0.058 MG |
| Niacin | 1.835 MG | 1.062 MG |
| Pantothenic acid | 0.411 MG | 0.864 MG |
| Vitamin B6 | 0.05 MG | 0.417 MG |
| Folate | 58 UG | 25 UG |
Minerals
calcium
Cashew has signficantly more calcium than white rice - white rice has 3mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Cashew is an excellent source of iron and it has 348% more iron than white rice - white rice has 1.5mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Cashew is an excellent source of potassium and it has 21 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and cashew has 660mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.062 G |
| Total | 0.01 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than white rice per 100 grams.
| White Rice | Cashews | |
|---|---|---|
| linoleic acid | 0.046 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.046 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 Rice (Rice, white, medium-grain, enriched, cooked) and Cashews (Nuts, cashew nuts, raw) .
Cooked White Rice 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 rice or cashews contain more calories in 100 grams?Both white rice and cashews are high in calories. Cashew has 330% more calories than white rice - white rice has 130 calories in 100g and cashew has 553 calories.
Does white rice or cashews have more carbohydrates?
By weight, white rice and cashews contain similar amounts of carbs - white rice has 28.6g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does white rice or cashews contain more iron?
Cashew is an abundant source of iron and it has 350% more iron than white rice - white rice has 1.5mg of iron in 100 grams and cashew has 6.7mg of iron.
Does white rice or cashews contain more potassium?
Cashew is a rich source of potassium and it has 21 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and cashew has 660mg of potassium.