Cashews vs. Chicken
Nutrition comparison of Cashews and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and chicken:
- Both cashews and chicken are high in calories, potassium and protein.
- Cashew has more thiamin and folate, however, chicken contains more riboflavin, niacin and Vitamin B12.
- Cashew has signficantly less cholesterol than chicken.
- Cashew has signficantly more calcium than chicken.
- Cashew is an excellent source of dietary fiber and iron.
- For omega-3 fatty acids, chicken has more dha and dpa than cashew.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and chicken are high in calories. Cashew has 193% more calories than chicken - cashew has 553 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, cashews is much lighter in protein, much heavier in carbs and heavier in fat compared to chicken per calorie. Cashews has a macronutrient ratio of 13:21:67 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Chicken | |
|---|---|---|
| Protein | 13% | 49% |
| Carbohydrates | 21% | ~ |
| Fat | 67% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and chicken has less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Cashew is an excellent source of dietary fiber and it has more dietary fiber than chicken - cashew has 3.3g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both cashews and chicken are high in protein. Chicken has 28% more protein than cashew - cashew has 18.2g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Cashew is high in saturated fat and chicken has 60% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both chicken and cashews are low in trans fat - chicken has 0.09g of trans fat per 100 grams and cashew does not contain significant amounts.
cholesterol
Cashew has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Cashews and chicken contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin E
Cashews and chicken contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
Vitamin K
Cashew has 15 times more Vitamin K than chicken - cashew has 34.1ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin and folate, however, chicken contains more riboflavin, niacin and Vitamin B12. Both cashews and chicken contain significant amounts of pantothenic acid and Vitamin B6.
| Cashews | Chicken | |
|---|---|---|
| Thiamin | 0.423 MG | 0.121 MG |
| Riboflavin | 0.058 MG | 0.302 MG |
| Niacin | 1.062 MG | 7.107 MG |
| Pantothenic acid | 0.864 MG | 1.327 MG |
| Vitamin B6 | 0.417 MG | 0.538 MG |
| Folate | 25 UG | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
Cashew has signficantly more calcium than chicken - cashew has 37mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Cashew is an excellent source of iron and it has 618% more iron than chicken - cashew has 6.7mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both cashews and chicken are high in potassium. Cashew is very similar to cashew for potassium - cashew has 660mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more DHA and DPA than cashew per 100 grams. Both cashews and chicken contain significant amounts of alpha linoleic acid (ALA).
| Cashews | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.062 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than chicken per 100 grams.
| Cashews | Chicken | |
|---|---|---|
| other omega 6 | ~ | 0.02 G |
| linoleic acid | 7.782 G | 1.818 G |
| Total | 7.782 G | 1.838 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 (%) |
Cooked Chicken 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 chicken contain more calories in 100 grams?Both cashews and chicken are high in calories. Cashew has 190% more calories than chicken - cashew has 553 calories in 100g and chicken has 189 calories.
Is cashews or chicken better for protein?
Both cashews and chicken are high in protein. Chicken has 30% more protein than cashew - cashew has 18.2g of protein per 100 grams and chicken has 23.3g of protein.
Does cashews or chicken contain more iron?
Cashew is an abundant source of iron and it has 620% more iron than chicken - cashew has 6.7mg of iron in 100 grams and chicken has 0.93mg of iron.
Does cashews or chicken contain more potassium?
Both cashews and chicken are high in potassium. Cashew is very similar to cashew for potassium - cashew has 660mg of potassium in 100 grams and chicken has 677mg of potassium.