Milk vs. Cashews
Nutrition comparison of Milk and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and cashews:
- Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, milk contains more riboflavin and Vitamin B12.
- Cashew is an excellent source of dietary fiber, iron, potassium and protein.
- Milk is an excellent source of calcium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 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 milk has 91% less calories than cashew - cashew has 553 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is heavier in protein, heavier in carbs and much lighter in fat compared to cashews per calorie. Milk has a macronutrient ratio of 27:38:35 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Cashews | |
|---|---|---|
| Protein | 27% | 13% |
| Carbohydrates | 38% | 21% |
| Fat | 35% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and milk has 84% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has more dietary fiber than milk - cashew has 3.3g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Cashews and milk contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 452% more protein than milk - cashew has 18.2g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Cashew is high in saturated fat and milk has 84% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and cashews are low in trans fat - milk has 0.09g of trans fat per 100 grams and cashew does not contain significant amounts.
cholesterol
Both milk and cashews are low in cholesterol - milk has 8mg of cholesterol per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Cashews and milk contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Milk has more Vitamin A than cashew - milk has 55ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than cashew - milk has 49iu of Vitamin D per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and milk contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Cashew has 169 times more Vitamin K than milk - cashew has 34.1ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, milk contains more riboflavin and Vitamin B12.
| Milk | Cashews | |
|---|---|---|
| Thiamin | 0.039 MG | 0.423 MG |
| Riboflavin | 0.185 MG | 0.058 MG |
| Niacin | 0.092 MG | 1.062 MG |
| Pantothenic acid | 0.356 MG | 0.864 MG |
| Vitamin B6 | 0.038 MG | 0.417 MG |
| Folate | 5 UG | 25 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 224% more calcium than cashew - cashew has 37mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Cashew is an excellent source of iron and it has 333 times more iron than milk - cashew has 6.7mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Cashew is an excellent source of potassium and it has 371% more potassium than milk - cashew has 660mg of potassium per 100 grams and milk has 140mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | 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 milk per 100 grams.
| Milk | Cashews | |
|---|---|---|
| other omega 6 | 0.004 G | 0.266 G |
| linoleic acid | 0.062 G | 7.782 G |
| Total | 0.066 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.
Milk 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 milk contain more calories in 100 grams?Cashew is high in calories and milk has 90% less calories than cashew - cashew has 553 calories in 100g and milk has 50 calories.
Does cashews or milk have more carbohydrates?
By weight, cashew is high in carbohydrates and milk has 80% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and milk has 4.8g of carbohydrates.
Does cashews or milk contain more calcium?
Milk is a rich source of calcium and it has 220% more calcium than cashew - cashew has 37mg of calcium in 100 grams and milk has 120mg of calcium.
Does cashews or milk contain more iron?
Cashew is an abundant source of iron and it has 333 times more iron than milk - cashew has 6.7mg of iron in 100 grams and milk has 0.02mg of iron.
Does cashews or milk contain more potassium?
Cashew is a rich source of potassium and it has 370% more potassium than milk - cashew has 660mg of potassium in 100 grams and milk has 140mg of potassium.