Cashews vs. Black Pepper
Nutrition comparison of Cashews and Black Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
black pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and black pepper:
- Both cashews and black pepper are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Black pepper has 8.2 times less sugar than cashew.
- Black pepper is an excellent source of Vitamin K and calcium.
- Cashew has more thiamin, however, black pepper contains more riboflavin.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Black Pepper (Spices, pepper, black) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and black pepper are high in calories. Cashew has 120% more calories than black pepper - cashew has 553 calories per 100 grams and black pepper has 251 calories.
For macronutrient ratios, cashews is much lighter in carbs, much heavier in fat and similar to black pepper for protein. Cashews has a macronutrient ratio of 13:21:67 and for black pepper, 10:78:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Black Pepper | |
|---|---|---|
| Protein | 13% | 10% |
| Carbohydrates | 21% | 78% |
| Fat | 67% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both cashews and black pepper are high in carbohydrates. Black pepper has 112% more carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and black pepper has 64g of carbohydrates.
dietary fiber
Both cashews and black pepper are high in dietary fiber. Black pepper has 667% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and black pepper has 25.3g of dietary fiber.
sugar
Black pepper has 8.2 times less sugar than cashew - cashew has 5.9g of sugar per 100 grams and black pepper has 0.64g of sugar.
Protein
protein
Both cashews and black pepper are high in protein. Cashew has 75% more protein than black pepper - cashew has 18.2g of protein per 100 grams and black pepper has 10.4g of protein.
Fat
saturated fat
Cashew is high in saturated fat and black pepper has 82% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and black pepper has 1.4g of saturated fat.
Vitamins
Vitamin C
Cashews and black pepper contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and black pepper does not contain significant amounts.
Vitamin A
Black pepper has more Vitamin A than cashew - black pepper has 27ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and black pepper contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and black pepper has 1mg of Vitamin E.
Vitamin K
Black pepper is an excellent source of Vitamin K and it has 380% more Vitamin K than cashew - cashew has 34.1ug of Vitamin K per 100 grams and black pepper has 163.7ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, however, black pepper contains more riboflavin. Both cashews and black pepper contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Cashews | Black Pepper | |
|---|---|---|
| Thiamin | 0.423 MG | 0.108 MG |
| Riboflavin | 0.058 MG | 0.18 MG |
| Niacin | 1.062 MG | 1.143 MG |
| Pantothenic acid | 0.864 MG | 1.399 MG |
| Vitamin B6 | 0.417 MG | 0.291 MG |
| Folate | 25 UG | 17 UG |
Minerals
calcium
Black pepper is an excellent source of calcium and it has 10 times more calcium than cashew - cashew has 37mg of calcium per 100 grams and black pepper has 443mg of calcium.
iron
Both cashews and black pepper are high in iron. Black pepper has 45% more iron than cashew - cashew has 6.7mg of iron per 100 grams and black pepper has 9.7mg of iron.
potassium
Both cashews and black pepper are high in potassium. Black pepper has 101% more potassium than cashew - cashew has 660mg of potassium per 100 grams and black pepper has 1329mg 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 | Black Pepper | |
|---|---|---|
| lutein + zeaxanthin | 22 UG | 454 UG |
| beta-carotene | ~ | 310 UG |
| alpha-carotene | ~ | 12 UG |
| lycopene | ~ | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, black pepper has more alpha linoleic acid (ALA) than cashew per 100 grams.
| Cashews | Black Pepper | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.152 G |
| Total | 0.062 G | 0.152 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than black pepper per 100 grams.
| Cashews | Black Pepper | |
|---|---|---|
| other omega 6 | 0.266 G | ~ |
| linoleic acid | 7.782 G | 0.694 G |
| Total | 8.048 G | 0.694 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.
Note: The specific food items compared are: Cashews (Nuts, cashew nuts, raw) and Black Pepper (Spices, pepper, black) .
Cashews g
()
|
Daily Values (%) |
Black Pepper 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 black pepper contain more calories in 100 grams?Both cashews and black pepper are high in calories. Cashew has 120% more calories than black pepper - cashew has 553 calories in 100g and black pepper has 251 calories.
Does cashews or black pepper have more carbohydrates?
By weight, both cashews and black pepper are high in carbohydrates. black pepper has 110% more carbohydrates than cashew - cashew has 30.2g of carbs for 100g and black pepper has 64g of carbohydrates.
Does cashews or black pepper contain more calcium?
Black pepper is a rich source of calcium and it has 10 times more calcium than cashew - cashew has 37mg of calcium in 100 grams and black pepper has 443mg of calcium.
Does cashews or black pepper contain more iron?
Both cashews and black pepper are high in iron. Black pepper has 50% more iron than cashew - cashew has 6.7mg of iron in 100 grams and black pepper has 9.7mg of iron.
Does cashews or black pepper contain more potassium?
Both cashews and black pepper are high in potassium. Black pepper has 100% more potassium than cashew - cashew has 660mg of potassium in 100 grams and black pepper has 1329mg of potassium.