Rice VS Cashew
A detailed nutritional comparison
Rice
Cashew
🎯 Quick Verdict
Cashews are nutritionally richer than rice, offering more protein, fiber, healthy fats, and essential minerals, but rice is significantly lower in calories. Rice is well-suited for weight management and carb-based energy needs, while cashews are ideal for nutrient density and sustained energy through healthy fats.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 per 100g (cooked) | 553 per 100g (raw) | ✓ |
| Protein | 2.7g per 100g | 18g per 100g | ✓ |
| Carbs | 28.2g per 100g | 30g per 100g | − |
| Fat | 0.3g per 100g | 43g per 100g | ✓ |
| Fiber | 0.4g per 100g | 3.3g per 100g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin D | 0mcg | 0mcg | − |
| Calcium | 10mg per 100g | 37mg per 100g | ✓ |
| Iron | 0.2mg per 100g | 6.7mg per 100g | ✓ |
🏆 Category Winners
Protein
Cashews contain over 6 times more protein than rice per 100g.
Fiber
Cashews provide significantly more fiber (8 times higher than rice).
Calories
Rice contains less than a quarter of the calories found in cashews.
Vitamins
Cashews are a better source of calcium and iron compared to rice.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Cashews are higher in fat and lower in excess carbs compared to rice.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are plant-based.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither food contains gluten.
Paleo
Food 1: Compatible
Food 2: Compatible
Both foods align with paleo principles.
Low Carb
Food 1: Not Compatible
Food 2: Partially Compatible
Cashews have lower total carb density compared to rice but are not strictly low-carb due to carb content.
💪 Health Benefits Comparison
Food 1 Benefits
- Low-fat option for weight management
- Provides quick energy through carbs
- Gluten-free and easy to digest
Food 2 Benefits
- Rich in healthy fats for heart health
- High protein content supports muscle maintenance and repair
- Excellent source of micronutrients like iron for oxygen transport
✅ The Bottom Line
Choose rice for weight management and carb-based energy, especially for athletes or individuals needing low-calorie meals. Cashews are ideal for nutrient density, adding healthy fats, protein, and essential minerals to your diet. Both have their unique advantages depending on dietary goals.
Choose Food 1 for: Low-calorie diets, quick energy, gluten-free carb base
Choose Food 2 for: Nutrient-dense snacking, sustained energy, heart-healthy fats
