Rice VS Cashews
A detailed nutritional comparison
Rice
Cashews
🎯 Quick Verdict
Cashews outperform rice nutritionally, offering significantly more protein, healthy fats, and fiber. Rice is lower in calories and carbohydrates, making it more suitable for calorie-conscious or low-carb diets. Use rice as a base for meals and cashews as a nutrient-dense snack or ingredient to boost healthy fats and minerals.
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 (cooked) | 18g per 100g (raw) | ✓ |
| Carbs | 28g per 100g (cooked) | 30g per 100g (raw) | ✓ |
| Fat | 0.3g per 100g (cooked) | 44g per 100g (raw) | ✓ |
| Fiber | 0.4g per 100g (cooked) | 3.3g per 100g (raw) | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin D | 0mcg | 0mcg | − |
| Calcium | 10mg | 37mg | ✓ |
| Iron | 0.2mg | 6.7mg | ✓ |
| Magnesium | 12mg | 292mg | ✓ |
| Potassium | 35mg | 660mg | ✓ |
🏆 Category Winners
Protein
Cashews offer 6.6 times more protein than rice per 100g.
Fiber
Cashews contain 8 times more fiber per 100g compared to rice.
Calories
Rice is significantly lower in calories than cashews.
Vitamins
Cashews are richer in essential minerals, particularly calcium, magnesium, iron, and potassium.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Cashews are low in carbs relative to their fat content, making them more suitable for keto.
Vegan
Food 1: Compatible
Food 2: Compatible
Both rice and cashews are plant-based and suitable for vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither food contains gluten.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Cashews align with the paleo focus on whole, unprocessed foods, while rice is excluded from strict paleo plans.
Low-Carb
Food 1: Not Compatible
Food 2: Compatible
Rice is high in carbs, while cashews have a lower net carb content due to their fiber.
💪 Health Benefits Comparison
Food 1 Benefits
- Low in calories, suitable for weight loss diets
- Provides quick energy due to high carbohydrate content
- Easily digestible for sensitive stomachs
Food 2 Benefits
- Rich in heart-healthy monounsaturated fats
- High in protein to support muscle maintenance and repair
- Packed with magnesium for bone health and energy metabolism
- Excellent source of iron for improved oxygen transport in the body
✅ The Bottom Line
Choose rice for low-calorie, budget-friendly meal bases and quick energy. Opt for cashews when you need a nutrient-dense, high-protein option packed with healthy fats, minerals, and fiber.
Choose Food 1 for: Weight loss, quick energy needs, meal bases
Choose Food 2 for: Heart health, muscle repair, nutrient-dense snacking
