Grapefruit vs. Cashews
Nutrition comparison of Grapefruit and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and cashews:
- Cashew has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Cashew is an excellent source of dietary fiber, iron, potassium and protein.
- Grapefruit has more beta-carotene and lycopene than cashew, however, cashew contains more lutein + zeaxanthin than grapefruit.
- Grapefruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and grapefruit has 92% less calories than cashew - cashew has 553 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is lighter in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Grapefruit has a macronutrient ratio of 7:91:3 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Cashews | |
|---|---|---|
| Protein | 7% | 13% |
| Carbohydrates | 91% | 21% |
| Fat | 3% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and grapefruit has 65% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has 106% more dietary fiber than grapefruit - cashew has 3.3g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Cashews and grapefruit contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 22 times more protein than grapefruit - cashew has 18.2g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Cashew is high in saturated fat and grapefruit has 100% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has 61 times more Vitamin C than cashew - cashew has 0.5mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has more Vitamin A than cashew - grapefruit has 58ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and grapefruit contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Cashew has more Vitamin K than grapefruit - cashew has 34.1ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Cashew has more thiamin, niacin, pantothenic acid and Vitamin B6. Both grapefruit and cashews contain significant amounts of riboflavin and folate.
| Grapefruit | Cashews | |
|---|---|---|
| Thiamin | 0.043 MG | 0.423 MG |
| Riboflavin | 0.031 MG | 0.058 MG |
| Niacin | 0.204 MG | 1.062 MG |
| Pantothenic acid | 0.262 MG | 0.864 MG |
| Vitamin B6 | 0.053 MG | 0.417 MG |
| Folate | 13 UG | 25 UG |
Minerals
calcium
Cashew has 68% more calcium than grapefruit - cashew has 37mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Cashew is an excellent source of iron and it has 82 times more iron than grapefruit - cashew has 6.7mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Cashew is an excellent source of potassium and it has 389% more potassium than grapefruit - cashew has 660mg of potassium per 100 grams and grapefruit has 135mg 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, grapefruit has more beta-carotene and lycopene than cashew per 100 grams, however, cashew contains more lutein + zeaxanthin than grapefruit per 100 grams.
| Grapefruit | Cashews | |
|---|---|---|
| beta-carotene | 686 UG | ~ |
| alpha-carotene | 3 UG | ~ |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | 22 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Grapefruit | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.062 G |
| Total | 0.008 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than grapefruit per 100 grams.
| Grapefruit | Cashews | |
|---|---|---|
| linoleic acid | 0.029 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.029 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Cashews (Nuts, cashew nuts, raw) .
Grapefruit 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 % |
|
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 grapefruit contain more calories in 100 grams?Cashew is high in calories and grapefruit has 90% less calories than cashew - cashew has 553 calories in 100g and grapefruit has 42 calories.
Does cashews or grapefruit have more carbohydrates?
By weight, cashew is high in carbohydrates and grapefruit has 70% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does cashews or grapefruit contain more iron?
Cashew is an abundant source of iron and it has 82 times more iron than grapefruit - cashew has 6.7mg of iron in 100 grams and grapefruit has 0.08mg of iron.
Does cashews or grapefruit contain more potassium?
Cashew is a rich source of potassium and it has 390% more potassium than grapefruit - cashew has 660mg of potassium in 100 grams and grapefruit has 135mg of potassium.