Almonds vs. Cashews
Nutrition comparison of Almonds and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and cashews:
- Both cashews and almonds are high in calories, dietary fiber, iron, potassium and protein.
- Almond has more riboflavin and niacin, however, cashew contains more Vitamin B6.
- Almond is an excellent source of Vitamin E and calcium.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and almonds are high in calories. Almond has a little more calories (5%) than cashew by weight - cashew has 553 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is lighter in carbs, heavier in fat and similar to cashews for protein. Almonds has a macronutrient ratio of 14:14:73 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Cashews | |
|---|---|---|
| Protein | 14% | 13% |
| Carbohydrates | 14% | 21% |
| Fat | 73% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and almond has 29% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both cashews and almonds are high in dietary fiber. Almond has 279% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Cashews and almonds contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Both cashews and almonds are high in protein. Almond has 16% more protein than cashew - cashew has 18.2g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and almond has 51% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and cashews are low in trans fat - almond has 0.02g of trans fat per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Cashews and almonds contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Almonds and cashews contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 27 times more Vitamin E than cashew - cashew has 0.9mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Cashew has more Vitamin K than almond - cashew has 34.1ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin and niacin, however, cashew contains more Vitamin B6. Both almonds and cashews contain significant amounts of thiamin, pantothenic acid and folate.
| Almonds | Cashews | |
|---|---|---|
| Thiamin | 0.205 MG | 0.423 MG |
| Riboflavin | 1.138 MG | 0.058 MG |
| Niacin | 3.618 MG | 1.062 MG |
| Pantothenic acid | 0.471 MG | 0.864 MG |
| Vitamin B6 | 0.137 MG | 0.417 MG |
| Folate | 44 UG | 25 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 627% more calcium than cashew - cashew has 37mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Both cashews and almonds are high in iron. Cashew has 80% more iron than almond - cashew has 6.7mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both cashews and almonds are high in potassium. Almond has 11% more potassium than cashew - cashew has 660mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.062 G |
| Total | 0.003 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, both almonds and cashews contain significant amounts of linoleic acid.
| Almonds | Cashews | |
|---|---|---|
| other omega 6 | 0.007 G | 0.266 G |
| linoleic acid | 12.324 G | 7.782 G |
| Total | 12.331 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.
Almonds 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 almonds contain more calories in 100 grams?Both cashews and almonds are high in calories. Almond has a little more calories ( 10%) than cashew by weight - cashew has 553 calories in 100g and almond has 579 calories.
Does cashews or almonds contain more calcium?
Almond is a rich source of calcium and it has 630% more calcium than cashew - cashew has 37mg of calcium in 100 grams and almond has 269mg of calcium.
Does cashews or almonds contain more iron?
Both cashews and almonds are high in iron. Cashew has 80% more iron than almond - cashew has 6.7mg of iron in 100 grams and almond has 3.7mg of iron.
Does cashews or almonds contain more potassium?
Both cashews and almonds are high in potassium. Almond has 10% more potassium than cashew - cashew has 660mg of potassium in 100 grams and almond has 733mg of potassium.