Egg vs. Cashews

Nutrition comparison of Egg and Cashews


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of egg versus cashews (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in egg and cashews:

  • Both cashews and egg are high in calories and protein.
  • Cashew has more thiamin, niacin and Vitamin B6, however, egg contains more riboflavin and Vitamin B12.
  • Cashew is an excellent source of dietary fiber, iron and potassium.
  • Egg has 14.9 times less sugar than cashew.
  • Egg is a great source of Vitamin D and calcium.
  • Egg is an excellent source of Vitamin A.
  • For omega-3 fatty acids, egg has more dha than cashew.
Detailed nutritional comparison of egg and cashews is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Egg src
Image of Cashews src

Here's an infographic summarizing the nutritional differences between egg and cashews. marks particularly rich nutrients.


Calories and Carbs

calories

Both cashews and egg are high in calories. Cashew has 287% more calories than egg - cashew has 553 calories per 100 grams and egg has 143 calories.

For macronutrient ratios, egg is much heavier in protein, lighter in carbs and lighter in fat compared to cashews per calorie. Egg has a macronutrient ratio of 36:2:62 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Cashews
Protein 36% 13%
Carbohydrates 2% 21%
Fat 62% 67%
Alcohol ~ ~

carbohydrates

Cashew is high in carbohydrates and egg has 98% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and egg has 0.72g of carbohydrates.

dietary fiber

Cashew is an excellent source of dietary fiber and it has more dietary fiber than egg - cashew has 3.3g of dietary fiber per 100 grams and egg does not contain significant amounts.

sugar

Egg has 14.9 times less sugar than cashew - cashew has 5.9g of sugar per 100 grams and egg has 0.37g of sugar.

Protein

protein

Both cashews and egg are high in protein. Cashew has 45% more protein than egg - cashew has 18.2g of protein per 100 grams and egg has 12.6g of protein.

Fat

saturated fat

Cashew is high in saturated fat and egg has 60% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and egg has 3.1g of saturated fat.

trans fat

Both egg and cashews are low in trans fat - egg has 0.04g of trans fat per 100 grams and cashew does not contain significant amounts.

cholesterol

Egg is high in cholesterol and cashew has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and cashew does not contain significant amounts.

Vitamins

Vitamin C

Cashews and egg contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and egg does not contain significant amounts.

Vitamin A

Egg is an excellent source of Vitamin A and it has more Vitamin A than cashew - egg has 160ug of Vitamin A per 100 grams and cashew does not contain significant amounts.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than cashew - egg has 82iu of Vitamin D per 100 grams and cashew does not contain significant amounts.

Vitamin E

Cashews and egg contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.

Vitamin K

Cashew has 112 times more Vitamin K than egg - cashew has 34.1ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.

The B Vitamins

Cashew has more thiamin, niacin and Vitamin B6, however, egg contains more riboflavin and Vitamin B12. Both egg and cashews contain significant amounts of pantothenic acid and folate.

Egg Cashews
Thiamin 0.04 MG 0.423 MG
Riboflavin 0.457 MG 0.058 MG
Niacin 0.075 MG 1.062 MG
Pantothenic acid 1.533 MG 0.864 MG
Vitamin B6 0.17 MG 0.417 MG
Folate 47 UG 25 UG
Vitamin B12 0.89 UG ~

Minerals

calcium

Egg is a great source of calcium and it has 51% more calcium than cashew - cashew has 37mg of calcium per 100 grams and egg has 56mg of calcium.

iron

Cashew is an excellent source of iron and it has 282% more iron than egg - cashew has 6.7mg of iron per 100 grams and egg has 1.8mg of iron.

potassium

Cashew is an excellent source of potassium and it has 378% more potassium than egg - cashew has 660mg of potassium per 100 grams and egg has 138mg 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,

Egg Cashews
lutein + zeaxanthin 503 UG 22 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, egg has more DHA than cashew per 100 grams. Both egg and cashews contain significant amounts of alpha linoleic acid (ALA).

Egg Cashews
alpha linoleic acid 0.048 G 0.062 G
DHA 0.058 G ~
DPA 0.007 G ~
Total 0.113 G 0.062 G

omega 6s

Comparing omega-6 fatty acids, cashew has more linoleic acid than egg per 100 grams.

Egg Cashews
other omega 6 0.003 G 0.266 G
linoleic acid 1.555 G 7.782 G
Total 1.558 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.

Note: The specific food items compared are: Egg (Egg, whole, raw, fresh) and Cashews (Nuts, cashew nuts, raw) .

Egg g

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FAQ

Does cashews or egg contain more calories in 100 grams?
Both cashews and egg are high in calories. Cashew has 290% more calories than egg - cashew has 553 calories in 100g and egg has 143 calories.

Is cashews or egg better for protein?
Both cashews and egg are high in protein. Cashew has 50% more protein than egg - cashew has 18.2g of protein per 100 grams and egg has 12.6g of protein.

Does cashews or egg contain more iron?
Cashew is an abundant source of iron and it has 280% more iron than egg - cashew has 6.7mg of iron in 100 grams and egg has 1.8mg of iron.

Does cashews or egg contain more potassium?
Cashew is a rich source of potassium and it has 380% more potassium than egg - cashew has 660mg of potassium in 100 grams and egg has 138mg of potassium.

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