Apple vs. Cashews
Nutrition comparison of Apple and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and cashews:
- Both cashews and apple are high in dietary fiber.
- Cashew has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cashew has signficantly more calcium than apple.
- Cashew is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and apple has 91% less calories than cashew - cashew has 553 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Apple has a macronutrient ratio of 2:96:3 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Cashews | |
|---|---|---|
| Protein | 2% | 13% |
| Carbohydrates | 96% | 21% |
| Fat | 3% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and apple has 54% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both cashews and apple are high in dietary fiber. Cashew has 38% more dietary fiber than apple - cashew has 3.3g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Cashew has 43% less sugar than apple - cashew has 5.9g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 69 times more protein than apple - cashew has 18.2g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Cashew is high in saturated fat and apple has 100% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Apple has 820% more Vitamin C than cashew - cashew has 0.5mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Apple and cashews contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and apple contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Cashew has 14 times more Vitamin K than apple - cashew has 34.1ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple | Cashews | |
|---|---|---|
| Thiamin | 0.017 MG | 0.423 MG |
| Riboflavin | 0.026 MG | 0.058 MG |
| Niacin | 0.091 MG | 1.062 MG |
| Pantothenic acid | 0.061 MG | 0.864 MG |
| Vitamin B6 | 0.041 MG | 0.417 MG |
| Folate | 3 UG | 25 UG |
Minerals
calcium
Cashew has signficantly more calcium than apple - cashew has 37mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Cashew is an excellent source of iron and it has 54 times more iron than apple - cashew has 6.7mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Cashew is an excellent source of potassium and it has 517% more potassium than apple - cashew has 660mg of potassium per 100 grams and apple has 107mg 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, both apple and cashews contain significant amounts of lutein + zeaxanthin.
| Apple | Cashews | |
|---|---|---|
| beta-carotene | 27 UG | ~ |
| lutein + zeaxanthin | 29 UG | 22 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.062 G |
| Total | 0.009 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than apple per 100 grams.
| Apple | Cashews | |
|---|---|---|
| linoleic acid | 0.043 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.043 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.
Apple 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 cashews or apple contain more calories in 100 grams?Cashew is high in calories and apple has 90% less calories than cashew - cashew has 553 calories in 100g and apple has 52 calories.
Does cashews or apple have more carbohydrates?
By weight, cashew is high in carbohydrates and apple has 50% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and apple has 13.8g of carbohydrates.
Does cashews or apple contain more iron?
Cashew is an abundant source of iron and it has 54 times more iron than apple - cashew has 6.7mg of iron in 100 grams and apple has 0.12mg of iron.
Does cashews or apple contain more potassium?
Cashew is a rich source of potassium and it has 520% more potassium than apple - cashew has 660mg of potassium in 100 grams and apple has 107mg of potassium.