Whole Wheat Flour vs. Cashews
Nutrition comparison of Whole 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
whole wheat flour
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and cashews:
- Both whole wheat flour and cashews are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Whole wheat flour has 4.7 times less sugar than cashew.
- Whole wheat flour has more riboflavin and niacin, however, cashew contains more Vitamin B6.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and cashews are high in calories. Cashew has 67% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, whole wheat flour is much heavier in carbs, much lighter in fat and similar to cashews for protein. Whole wheat flour has a macronutrient ratio of 11:84:5 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Cashews | |
|---|---|---|
| Protein | 11% | 13% |
| Carbohydrates | 84% | 21% |
| Fat | 5% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat flour and cashews are high in carbohydrates. Whole wheat flour has 147% more carbohydrates than cashew - whole wheat flour has 74.5g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both whole wheat flour and cashews are high in dietary fiber. Whole wheat flour has 297% more dietary fiber than cashew - whole wheat flour has 13.1g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Whole wheat flour has 4.7 times less sugar than cashew - whole wheat flour has 1g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Both whole wheat flour and cashews are high in protein. Cashew has 90% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and whole wheat flour has 94% less saturated fat than cashew - whole wheat flour has 0.43g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Cashews and whole wheat flour contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Whole wheat flour and cashews contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Whole wheat flour and cashews contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cashew has 16 times more Vitamin K than whole wheat flour - whole wheat flour has 1.9ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Whole wheat flour has more riboflavin and niacin, however, cashew contains more Vitamin B6. Both whole wheat flour and cashews contain significant amounts of thiamin, pantothenic acid and folate.
| Whole Wheat Flour | Cashews | |
|---|---|---|
| Thiamin | 0.297 MG | 0.423 MG |
| Riboflavin | 0.188 MG | 0.058 MG |
| Niacin | 5.347 MG | 1.062 MG |
| Pantothenic acid | 1.011 MG | 0.864 MG |
| Vitamin B6 | 0.191 MG | 0.417 MG |
| Folate | 28 UG | 25 UG |
Minerals
calcium
Whole wheat flour and cashews contain similar amounts of calcium - whole wheat flour has 33mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Both whole wheat flour and cashews are high in iron. Cashew has 80% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both whole wheat flour and cashews are high in potassium. Cashew has 68% more potassium than whole wheat flour - whole wheat flour has 394mg 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 Flour | Cashews | |
|---|---|---|
| beta-carotene | 5 UG | ~ |
| lutein + zeaxanthin | 220 UG | 22 UG |
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 Flour (Wheat flour, whole-grain, soft wheat) and Cashews (Nuts, cashew nuts, raw) .
Whole 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 whole wheat flour or cashews contain more calories in 100 grams?Both whole wheat flour and cashews are high in calories. Cashew has 70% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and cashew has 553 calories.
Does whole wheat flour or cashews have more carbohydrates?
By weight, both whole wheat flour and cashews are high in carbohydrates. whole wheat flour has 150% more carbohydrates than cashew - whole wheat flour has 74.5g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does whole wheat flour or cashews contain more iron?
Both whole wheat flour and cashews are high in iron. Cashew has 80% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron in 100 grams and cashew has 6.7mg of iron.
Does whole wheat flour or cashews contain more potassium?
Both whole wheat flour and cashews are high in potassium. Cashew has 70% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium in 100 grams and cashew has 660mg of potassium.