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.
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.
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, 12:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Cashews | |
|---|---|---|
| Protein | 36% | 12% |
| 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
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Egg or Cashews .
Egg 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 % |
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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 % |
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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 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.