Oatmeal vs. Cashews
Nutrition comparison of Oatmeal and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and cashews:
- Both cashews and oatmeal are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Oatmeal has 4.9 times less sugar than cashew.
- Oatmeal has more riboflavin, however, cashew contains more pantothenic acid and Vitamin B6.
- Oatmeal is a great source of calcium.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and oatmeal are high in calories. Cashew has 51% more calories than oatmeal - cashew has 553 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Cashews | |
|---|---|---|
| Protein | 17% | 13% |
| Carbohydrates | 69% | 21% |
| Fat | 15% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Both cashews and oatmeal are high in carbohydrates. Oatmeal has 122% more carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both cashews and oatmeal are high in dietary fiber. Oatmeal has 197% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal has 4.9 times less sugar than cashew - cashew has 5.9g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both cashews and oatmeal are high in protein. Cashew has 14% more protein than oatmeal - cashew has 18.2g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Cashew is high in saturated fat and oatmeal has 86% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Cashews and oatmeal contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Cashews and oatmeal contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Cashew has more Vitamin K than oatmeal - cashew has 34.1ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more riboflavin, however, cashew contains more pantothenic acid and Vitamin B6. Both oatmeal and cashews contain significant amounts of thiamin, niacin and folate.
| Oatmeal | Cashews | |
|---|---|---|
| Thiamin | 0.73 MG | 0.423 MG |
| Riboflavin | 0.14 MG | 0.058 MG |
| Niacin | 0.78 MG | 1.062 MG |
| Pantothenic acid | ~ | 0.864 MG |
| Vitamin B6 | 0.12 MG | 0.417 MG |
| Folate | 32 UG | 25 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 41% more calcium than cashew - cashew has 37mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both cashews and oatmeal are high in iron. Cashew has 59% more iron than oatmeal - cashew has 6.7mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both cashews and oatmeal are high in potassium. Cashew has 89% more potassium than oatmeal - cashew has 660mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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.
Oatmeal 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 oatmeal contain more calories in 100 grams?Both cashews and oatmeal are high in calories. Cashew has 50% more calories than oatmeal - cashew has 553 calories in 100g and oatmeal has 367 calories.
Does cashews or oatmeal have more carbohydrates?
By weight, both cashews and oatmeal are high in carbohydrates. oatmeal has 120% more carbohydrates than cashew - cashew has 30.2g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does cashews or oatmeal contain more iron?
Both cashews and oatmeal are high in iron. Cashew has 60% more iron than oatmeal - cashew has 6.7mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does cashews or oatmeal contain more potassium?
Both cashews and oatmeal are high in potassium. Cashew has 90% more potassium than oatmeal - cashew has 660mg of potassium in 100 grams and oatmeal has 350mg of potassium.