Cashews vs. Garlic
Nutrition comparison of Cashews and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and garlic:
- Both garlic and cashews are high in calories, carbohydrates, dietary fiber and potassium.
- Cashew has more thiamin and folate, however, garlic contains more Vitamin B6.
- Cashew is an excellent source of iron and protein.
- Garlic has 4.9 times less sugar than cashew.
- Garlic is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and cashews are high in calories. Cashew has 271% more calories than garlic - garlic has 149 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, cashews is much lighter in carbs, much heavier in fat and similar to garlic for protein. Cashews has a macronutrient ratio of 13:21:67 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Garlic | |
|---|---|---|
| Protein | 13% | 16% |
| Carbohydrates | 21% | 82% |
| Fat | 67% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both garlic and cashews are high in carbohydrates. Garlic has a little more carbohydrates (10%) than cashew by weight - garlic has 33.1g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both garlic and cashews are high in dietary fiber. Cashew has 57% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Garlic has 4.9 times less sugar than cashew - garlic has 1g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 186% more protein than garlic - garlic has 6.4g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and garlic has 99% less saturated fat than cashew - garlic has 0.09g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 61 times more Vitamin C than cashew - garlic has 31.2mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin A
Garlic and cashews contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Garlic and cashews contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cashew has 19 times more Vitamin K than garlic - garlic has 1.7ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin and folate, however, garlic contains more Vitamin B6. Both cashews and garlic contain significant amounts of riboflavin, niacin and pantothenic acid.
| Cashews | Garlic | |
|---|---|---|
| Thiamin | 0.423 MG | 0.2 MG |
| Riboflavin | 0.058 MG | 0.11 MG |
| Niacin | 1.062 MG | 0.7 MG |
| Pantothenic acid | 0.864 MG | 0.596 MG |
| Vitamin B6 | 0.417 MG | 1.235 MG |
| Folate | 25 UG | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 389% more calcium than cashew - garlic has 181mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Cashew is an excellent source of iron and it has 293% more iron than garlic - garlic has 1.7mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both garlic and cashews are high in potassium. Cashew has 65% more potassium than garlic - garlic has 401mg of potassium per 100 grams and cashew has 660mg 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, both cashews and garlic contain significant amounts of lutein + zeaxanthin.
| Cashews | Garlic | |
|---|---|---|
| lutein + zeaxanthin | 22 UG | 16 UG |
| beta-carotene | ~ | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Cashews | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.02 G |
| Total | 0.062 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than garlic per 100 grams.
| Cashews | Garlic | |
|---|---|---|
| other omega 6 | 0.266 G | ~ |
| linoleic acid | 7.782 G | 0.229 G |
| Total | 8.048 G | 0.229 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 (%) |
Garlic 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 garlic or cashews contain more calories in 100 grams?Both garlic and cashews are high in calories. Cashew has 270% more calories than garlic - garlic has 149 calories in 100g and cashew has 553 calories.
Does garlic or cashews have more carbohydrates?
By weight, both garlic and cashews are high in carbohydrates. garlic has a little more carbohydrates ( 10%) than cashew by weight - garlic has 33.1g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does garlic or cashews contain more calcium?
Garlic is a rich source of calcium and it has 390% more calcium than cashew - garlic has 181mg of calcium in 100 grams and cashew has 37mg of calcium.
Does garlic or cashews contain more iron?
Cashew is an abundant source of iron and it has 290% more iron than garlic - garlic has 1.7mg of iron in 100 grams and cashew has 6.7mg of iron.
Does garlic or cashews contain more potassium?
Both garlic and cashews are high in potassium. Cashew has 70% more potassium than garlic - garlic has 401mg of potassium in 100 grams and cashew has 660mg of potassium.