Olive Oil vs. Cashews
Nutrition comparison of Olive Oil and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and cashews:
- Both cashews and olive oil are high in calories and saturated fat.
- Cashew has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cashew has signficantly more calcium than olive oil.
- Cashew is an excellent source of dietary fiber, iron, potassium and protein.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and olive oil are high in calories. Olive oil has 60% more calories than cashew - cashew has 553 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is lighter in protein, much lighter in carbs and much heavier in fat compared to cashews per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Cashews | |
|---|---|---|
| Protein | ~ | 13% |
| Carbohydrates | ~ | 21% |
| Fat | 100% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and olive oil has less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Cashew is an excellent source of dietary fiber and it has more dietary fiber than olive oil - cashew has 3.3g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Cashew is an excellent source of protein and it has more protein than olive oil - cashew has 18.2g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Both cashews and olive oil are high in saturated fat. Olive oil has 77% more saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Cashews and olive oil contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 14 times more Vitamin E than cashew - cashew has 0.9mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 77% more Vitamin K than cashew - cashew has 34.1ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Cashews | |
|---|---|---|
| Thiamin | ~ | 0.423 MG |
| Riboflavin | ~ | 0.058 MG |
| Niacin | ~ | 1.062 MG |
| Pantothenic acid | ~ | 0.864 MG |
| Vitamin B6 | ~ | 0.417 MG |
| Folate | ~ | 25 UG |
Minerals
calcium
Cashew has signficantly more calcium than olive oil - cashew has 37mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Cashew is an excellent source of iron and it has 10 times more iron than olive oil - cashew has 6.7mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Cashew is an excellent source of potassium and it has 659 times more potassium than olive oil - cashew has 660mg of potassium per 100 grams and olive oil has 1mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than cashew per 100 grams.
| Olive Oil | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.062 G |
| Total | 0.761 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, both olive oil and cashews contain significant amounts of linoleic acid.
| Olive Oil | Cashews | |
|---|---|---|
| other omega 6 | 0.414 G | 0.266 G |
| linoleic acid | 9.762 G | 7.782 G |
| Total | 10.176 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.
Olive Oil 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 olive oil contain more calories in 100 grams?Both cashews and olive oil are high in calories. Olive oil has 60% more calories than cashew - cashew has 553 calories in 100g and olive oil has 884 calories.
Does cashews or olive oil contain more iron?
Cashew is an abundant source of iron and it has 10 times more iron than olive oil - cashew has 6.7mg of iron in 100 grams and olive oil has 0.56mg of iron.
Does cashews or olive oil contain more potassium?
Cashew is a rich source of potassium and it has 659 times more potassium than olive oil - cashew has 660mg of potassium in 100 grams and olive oil has 1mg of potassium.