Cashews vs. Kale
Nutrition comparison of Cashews and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and kale:
- Both kale and cashews are high in dietary fiber and potassium.
- Cashew has more thiamin, pantothenic acid and Vitamin B6, however, kale contains more riboflavin and folate.
- Cashew is an excellent source of iron and protein.
- Kale has 4.9 times less sugar than cashew.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and kale has 94% less calories than cashew - kale has 35 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, cashews is lighter in protein, lighter in carbs and much heavier in fat compared to kale per calorie. Cashews has a macronutrient ratio of 13:21:67 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Kale | |
|---|---|---|
| Protein | 13% | 28% |
| Carbohydrates | 21% | 41% |
| Fat | 67% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and kale has 85% less carbohydrates than cashew - kale has 4.4g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both kale and cashews are high in dietary fiber. Kale has 24% more dietary fiber than cashew - kale has 4.1g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Kale has 4.9 times less sugar than cashew - kale has 0.99g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 524% more protein than kale - kale has 2.9g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and kale has 98% less saturated fat than cashew - kale has 0.18g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 185 times more Vitamin C than cashew - kale has 93.4mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than cashew - kale has 241ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Kale and cashews contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 10 times more Vitamin K than cashew - kale has 389.6ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, pantothenic acid and Vitamin B6, however, kale contains more riboflavin and folate. Both cashews and kale contain significant amounts of niacin.
| Cashews | Kale | |
|---|---|---|
| Thiamin | 0.423 MG | 0.113 MG |
| Riboflavin | 0.058 MG | 0.347 MG |
| Niacin | 1.062 MG | 1.18 MG |
| Pantothenic acid | 0.864 MG | 0.37 MG |
| Vitamin B6 | 0.417 MG | 0.147 MG |
| Folate | 25 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 586% more calcium than cashew - kale has 254mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Cashew is an excellent source of iron and it has 318% more iron than kale - kale has 1.6mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both kale and cashews are high in potassium. Cashew has 90% more potassium than kale - kale has 348mg of potassium per 100 grams and cashew has 660mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than cashew per 100 grams.
| Cashews | Kale | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.378 G |
| Total | 0.062 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than kale per 100 grams.
| Cashews | Kale | |
|---|---|---|
| other omega 6 | ~ | 0.003 G |
| linoleic acid | 7.782 G | 0.291 G |
| Total | 7.782 G | 0.294 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 (%) |
Kale 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 kale or cashews contain more calories in 100 grams?Cashew is high in calories and kale has 90% less calories than cashew - kale has 35 calories in 100g and cashew has 553 calories.
Does kale or cashews have more carbohydrates?
By weight, cashew is high in carbohydrates and kale has 90% fewer carbohydrates than cashew - kale has 4.4g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does kale or cashews contain more calcium?
Kale is a rich source of calcium and it has 590% more calcium than cashew - kale has 254mg of calcium in 100 grams and cashew has 37mg of calcium.
Does kale or cashews contain more iron?
Cashew is an abundant source of iron and it has 320% more iron than kale - kale has 1.6mg of iron in 100 grams and cashew has 6.7mg of iron.
Does kale or cashews contain more potassium?
Both kale and cashews are high in potassium. Cashew has 90% more potassium than kale - kale has 348mg of potassium in 100 grams and cashew has 660mg of potassium.