Oats vs. Cashews
Nutrition comparison of Oats and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and cashews:
- Both oats and cashews are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Oat has more riboflavin and folate, however, cashew contains more Vitamin B6.
- Oat is a great source of calcium.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and cashews are high in calories. Cashew has 42% more calories than oat - oat has 389 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, oats is heavier in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Oats has a macronutrient ratio of 17:67:16 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Cashews | |
|---|---|---|
| Protein | 17% | 13% |
| Carbohydrates | 67% | 21% |
| Fat | 16% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Both oats and cashews are high in carbohydrates. Oat has 120% more carbohydrates than cashew - oat has 66.3g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both oats and cashews are high in dietary fiber. Oat has 221% more dietary fiber than cashew - oat has 10.6g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Oat has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and cashews are high in protein. Oat is very similar to oat for protein - oat has 16.9g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and oat has 84% less saturated fat than cashew - oat has 1.2g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Cashews and oats contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin E
Cashew has more Vitamin E than oat - cashew has 0.9mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Cashew has more Vitamin K than oat - cashew has 34.1ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more riboflavin and folate, however, cashew contains more Vitamin B6. Both oats and cashews contain significant amounts of thiamin, niacin and pantothenic acid.
| Oats | Cashews | |
|---|---|---|
| Thiamin | 0.763 MG | 0.423 MG |
| Riboflavin | 0.139 MG | 0.058 MG |
| Niacin | 0.961 MG | 1.062 MG |
| Pantothenic acid | 1.349 MG | 0.864 MG |
| Vitamin B6 | 0.119 MG | 0.417 MG |
| Folate | 56 UG | 25 UG |
Minerals
calcium
Oat is a great source of calcium and it has 46% more calcium than cashew - oat has 54mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Both oats and cashews are high in iron. Cashew has 42% more iron than oat - oat has 4.7mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both oats and cashews are high in potassium. Cashew has 54% more potassium than oat - oat has 429mg of potassium per 100 grams and cashew has 660mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and cashews contain significant amounts of alpha linoleic acid (ALA).
| Oats | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.062 G |
| Total | 0.111 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than oat per 100 grams.
| Oats | Cashews | |
|---|---|---|
| linoleic acid | 2.424 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 2.424 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.
Oats 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 oats or cashews contain more calories in 100 grams?Both oats and cashews are high in calories. Cashew has 40% more calories than oat - oat has 389 calories in 100g and cashew has 553 calories.
Does oats or cashews have more carbohydrates?
By weight, both oats and cashews are high in carbohydrates. oat has 120% more carbohydrates than cashew - oat has 66.3g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does oats or cashews contain more iron?
Both oats and cashews are high in iron. Cashew has 40% more iron than oat - oat has 4.7mg of iron in 100 grams and cashew has 6.7mg of iron.
Does oats or cashews contain more potassium?
Both oats and cashews are high in potassium. Cashew has 50% more potassium than oat - oat has 429mg of potassium in 100 grams and cashew has 660mg of potassium.