Blueberry vs. Cashews
Nutrition comparison of Blueberry and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and cashews:
- Both cashews and blueberry are high in dietary fiber.
- Blueberry has signficantly more Vitamin C than cashew.
- Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cashew has signficantly more calcium than blueberry.
- Cashew is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Blueberry (Blueberries, raw) 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 blueberry has 90% less calories than cashew - cashew has 553 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is lighter in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Cashews | |
|---|---|---|
| Protein | 5% | 13% |
| Carbohydrates | 91% | 21% |
| Fat | 5% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and blueberry has 52% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both cashews and blueberry are high in dietary fiber. Cashew has 38% more dietary fiber than blueberry - cashew has 3.3g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Cashew has 41% less sugar than blueberry - cashew has 5.9g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 23 times more protein than blueberry - cashew has 18.2g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Cashew is high in saturated fat and blueberry has 100% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has signficantly more Vitamin C than cashew - cashew has 0.5mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Blueberry and cashews contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and blueberry contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Cashews and blueberry contain similar amounts of Vitamin K - cashew has 34.1ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both blueberry and cashews contain significant amounts of riboflavin.
| Blueberry | Cashews | |
|---|---|---|
| Thiamin | 0.037 MG | 0.423 MG |
| Riboflavin | 0.041 MG | 0.058 MG |
| Niacin | 0.418 MG | 1.062 MG |
| Pantothenic acid | 0.124 MG | 0.864 MG |
| Vitamin B6 | 0.052 MG | 0.417 MG |
| Folate | 6 UG | 25 UG |
Minerals
calcium
Cashew has signficantly more calcium than blueberry - cashew has 37mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Cashew is an excellent source of iron and it has 22 times more iron than blueberry - cashew has 6.7mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Cashew is an excellent source of potassium and it has 757% more potassium than blueberry - cashew has 660mg of potassium per 100 grams and blueberry has 77mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blueberry and cashews contain significant amounts of alpha linoleic acid (ALA).
| Blueberry | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.062 G |
| Total | 0.058 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than blueberry per 100 grams.
| Blueberry | Cashews | |
|---|---|---|
| linoleic acid | 0.088 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.088 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.
Blueberry 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 blueberry contain more calories in 100 grams?Cashew is high in calories and blueberry has 90% less calories than cashew - cashew has 553 calories in 100g and blueberry has 57 calories.
Does cashews or blueberry have more carbohydrates?
By weight, cashew is high in carbohydrates and blueberry has 50% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does cashews or blueberry contain more iron?
Cashew is an abundant source of iron and it has 22 times more iron than blueberry - cashew has 6.7mg of iron in 100 grams and blueberry has 0.28mg of iron.
Does cashews or blueberry contain more potassium?
Cashew is a rich source of potassium and it has 760% more potassium than blueberry - cashew has 660mg of potassium in 100 grams and blueberry has 77mg of potassium.