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.
Detailed nutritional comparison of cashews and garlic 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: Cashews (Nuts, cashew nuts, raw) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cashews src
Image of Garlic src

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.

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

Cashews g

()
Daily Values (%)

Garlic g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.

Compare Food