Grapes vs. Cashews
Nutrition comparison of Grapes and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and cashews:
- Cashew has 62% less sugar than grape.
- Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cashew is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) 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 grape has 88% less calories than cashew - cashew has 553 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is lighter in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Grapes has a macronutrient ratio of 4:95:2 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Cashews | |
|---|---|---|
| Protein | 4% | 13% |
| Carbohydrates | 95% | 21% |
| Fat | 2% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and grape has 40% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has 267% more dietary fiber than grape - cashew has 3.3g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Cashew has 62% less sugar than grape - cashew has 5.9g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 24 times more protein than grape - cashew has 18.2g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Cashew is high in saturated fat and grape has 99% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Grape has 540% more Vitamin C than cashew - cashew has 0.5mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Grapes and cashews contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and grapes contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Cashews and grapes contain similar amounts of Vitamin K - cashew has 34.1ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both grapes and cashews contain significant amounts of riboflavin.
| Grapes | Cashews | |
|---|---|---|
| Thiamin | 0.069 MG | 0.423 MG |
| Riboflavin | 0.07 MG | 0.058 MG |
| Niacin | 0.188 MG | 1.062 MG |
| Pantothenic acid | 0.05 MG | 0.864 MG |
| Vitamin B6 | 0.086 MG | 0.417 MG |
| Folate | 2 UG | 25 UG |
Minerals
calcium
Cashew has 270% more calcium than grape - cashew has 37mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Cashew is an excellent source of iron and it has 17 times more iron than grape - cashew has 6.7mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Cashew is an excellent source of potassium and it has 246% more potassium than grape - cashew has 660mg of potassium per 100 grams and grape has 191mg 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,
| Grapes | Cashews | |
|---|---|---|
| beta-carotene | 39 UG | ~ |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 72 UG | 22 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than grape per 100 grams.
| Grapes | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.062 G |
| Total | 0.011 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than grape per 100 grams.
| Grapes | Cashews | |
|---|---|---|
| linoleic acid | 0.037 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.037 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.
Grapes 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 grapes contain more calories in 100 grams?Cashew is high in calories and grape has 90% less calories than cashew - cashew has 553 calories in 100g and grape has 69 calories.
Does cashews or grapes have more carbohydrates?
By weight, cashew is high in carbohydrates and grape has 40% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and grape has 18.1g of carbohydrates.
Does cashews or grapes contain more iron?
Cashew is an abundant source of iron and it has 17 times more iron than grape - cashew has 6.7mg of iron in 100 grams and grape has 0.36mg of iron.
Does cashews or grapes contain more potassium?
Cashew is a rich source of potassium and it has 250% more potassium than grape - cashew has 660mg of potassium in 100 grams and grape has 191mg of potassium.