Cashews vs. Asparagus
Nutrition comparison of Cashews and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and asparagus:
- Both asparagus and cashews are high in dietary fiber, iron and potassium.
- Asparagus has 68% less sugar than cashew.
- Cashew has more thiamin, pantothenic acid and Vitamin B6, however, asparagus contains more riboflavin and folate.
- Cashew is an excellent source of protein.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and asparagus has 96% less calories than cashew - asparagus has 20 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, cashews is much lighter in protein, much lighter in carbs and much heavier in fat compared to asparagus per calorie. Cashews has a macronutrient ratio of 13:21:67 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Asparagus | |
|---|---|---|
| Protein | 13% | 34% |
| Carbohydrates | 21% | 61% |
| Fat | 67% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and asparagus has 87% less carbohydrates than cashew - asparagus has 3.9g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both asparagus and cashews are high in dietary fiber. Cashew has 57% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Asparagus has 68% less sugar than cashew - asparagus has 1.9g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 728% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and asparagus has 99% less saturated fat than cashew - asparagus has 0.04g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Asparagus has 10 times more Vitamin C than cashew - asparagus has 5.6mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin A
Asparagus has more Vitamin A than cashew - asparagus has 38ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Asparagus and cashews contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Asparagus and cashews contain similar amounts of Vitamin K - asparagus has 41.6ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, pantothenic acid and Vitamin B6, however, asparagus contains more riboflavin and folate. Both cashews and asparagus contain significant amounts of niacin.
| Cashews | Asparagus | |
|---|---|---|
| Thiamin | 0.423 MG | 0.143 MG |
| Riboflavin | 0.058 MG | 0.141 MG |
| Niacin | 1.062 MG | 0.978 MG |
| Pantothenic acid | 0.864 MG | 0.274 MG |
| Vitamin B6 | 0.417 MG | 0.091 MG |
| Folate | 25 UG | 52 UG |
Minerals
calcium
Cashew has 54% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Both asparagus and cashews are high in iron. Cashew has 212% more iron than asparagus - asparagus has 2.1mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both asparagus and cashews are high in potassium. Cashew has 227% more potassium than asparagus - asparagus has 202mg 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,
| Cashews | Asparagus | |
|---|---|---|
| lutein + zeaxanthin | 22 UG | 710 UG |
| beta-carotene | ~ | 449 UG |
| alpha-carotene | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Cashews | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.01 G |
| Total | 0.062 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than asparagus per 100 grams.
| Cashews | Asparagus | |
|---|---|---|
| other omega 6 | 0.266 G | ~ |
| linoleic acid | 7.782 G | 0.04 G |
| Total | 8.048 G | 0.04 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.
Cashews g
()
|
Daily Values (%) |
Asparagus 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 asparagus or cashews contain more calories in 100 grams?Cashew is high in calories and asparagus has 100% less calories than cashew - asparagus has 20 calories in 100g and cashew has 553 calories.
Is asparagus or cashews better for protein?
Cashew is a fantastic source of protein and it has 730% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and cashew has 18.2g of protein.
Does asparagus or cashews have more carbohydrates?
By weight, cashew is high in carbohydrates and asparagus has 90% fewer carbohydrates than cashew - asparagus has 3.9g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does asparagus or cashews contain more iron?
Both asparagus and cashews are high in iron. Cashew has 210% more iron than asparagus - asparagus has 2.1mg of iron in 100 grams and cashew has 6.7mg of iron.
Does asparagus or cashews contain more potassium?
Both asparagus and cashews are high in potassium. Cashew has 230% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and cashew has 660mg of potassium.