Cashews vs. Carrots
Nutrition comparison of Cashews and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and carrots:
- Both cashews and carrots are high in dietary fiber and potassium.
- Carrot is an excellent source of Vitamin A.
- Cashew has more thiamin, pantothenic acid and Vitamin B6.
- Cashew is an excellent source of iron and protein.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and carrot has 93% less calories than cashew - cashew has 553 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, cashews is heavier in protein, much lighter in carbs and much heavier in fat compared to carrots per calorie. Cashews has a macronutrient ratio of 13:21:67 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Carrots | |
|---|---|---|
| Protein | 13% | 9% |
| Carbohydrates | 21% | 87% |
| Fat | 67% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and carrot has 68% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
dietary fiber
Both cashews and carrots are high in dietary fiber. Cashew has 18% more dietary fiber than carrot - cashew has 3.3g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Cashews and carrots contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 18 times more protein than carrot - cashew has 18.2g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Cashew is high in saturated fat and carrot has 100% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Carrot has 10 times more Vitamin C than cashew - cashew has 0.5mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has more Vitamin A than cashew - carrot has 835ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and carrots contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Cashew has 158% more Vitamin K than carrot - cashew has 34.1ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, pantothenic acid and Vitamin B6. Both cashews and carrots contain significant amounts of riboflavin, niacin and folate.
| Cashews | Carrots | |
|---|---|---|
| Thiamin | 0.423 MG | 0.066 MG |
| Riboflavin | 0.058 MG | 0.058 MG |
| Niacin | 1.062 MG | 0.983 MG |
| Pantothenic acid | 0.864 MG | 0.273 MG |
| Vitamin B6 | 0.417 MG | 0.138 MG |
| Folate | 25 UG | 19 UG |
Minerals
calcium
Cashews and carrots contain similar amounts of calcium - cashew has 37mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Cashew is an excellent source of iron and it has 21 times more iron than carrot - cashew has 6.7mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both cashews and carrots are high in potassium. Cashew has 106% more potassium than carrot - cashew has 660mg of potassium per 100 grams and carrot has 320mg 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 | Carrots | |
|---|---|---|
| lutein + zeaxanthin | 22 UG | 256 UG |
| beta-carotene | ~ | 8285 UG |
| alpha-carotene | ~ | 3477 UG |
| lycopene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Cashews | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.002 G |
| Total | 0.062 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than carrot per 100 grams.
| Cashews | Carrots | |
|---|---|---|
| other omega 6 | 0.266 G | ~ |
| linoleic acid | 7.782 G | 0.1 G |
| Total | 8.048 G | 0.1 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 (%) |
Carrots 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 carrots contain more calories in 100 grams?Cashew is high in calories and carrot has 90% less calories than cashew - cashew has 553 calories in 100g and carrot has 41 calories.
Does cashews or carrots have more carbohydrates?
By weight, cashew is high in carbohydrates and carrot has 70% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and carrot has 9.6g of carbohydrates.
Does cashews or carrots contain more iron?
Cashew is an abundant source of iron and it has 21 times more iron than carrot - cashew has 6.7mg of iron in 100 grams and carrot has 0.3mg of iron.
Does cashews or carrots contain more potassium?
Both cashews and carrots are high in potassium. Cashew has 110% more potassium than carrot - cashew has 660mg of potassium in 100 grams and carrot has 320mg of potassium.