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.
Detailed nutritional comparison of whole wheat 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Bread src
Image of Cashews src

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) .

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