Cashews vs. Onion
Nutrition comparison of Cashews and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and onion:
- Cashew has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Cashew is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and onion has 93% less calories than cashew - onion has 40 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, cashews is much lighter in carbs, much heavier in fat and similar to onion for protein. Cashews has a macronutrient ratio of 13:21:67 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Onion | |
|---|---|---|
| Protein | 13% | 11% |
| Carbohydrates | 21% | 87% |
| Fat | 67% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and onion has 69% less carbohydrates than cashew - onion has 9.3g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has 94% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Onion and cashews contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 15 times more protein than onion - onion has 1.1g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and onion has 99% less saturated fat than cashew - onion has 0.04g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Onion has 13 times more Vitamin C than cashew - onion has 7.4mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin A
Onion and cashews contain similar amounts of Vitamin A - onion has 0.6ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Onion and cashews contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cashew has 84 times more Vitamin K than onion - onion has 0.4ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both cashews and onion contain significant amounts of folate.
| Cashews | Onion | |
|---|---|---|
| Thiamin | 0.423 MG | 0.046 MG |
| Riboflavin | 0.058 MG | 0.027 MG |
| Niacin | 1.062 MG | 0.116 MG |
| Pantothenic acid | 0.864 MG | 0.123 MG |
| Vitamin B6 | 0.417 MG | 0.12 MG |
| Folate | 25 UG | 19 UG |
Minerals
calcium
Cashew has 61% more calcium than onion - onion has 23mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Cashew is an excellent source of iron and it has 30 times more iron than onion - onion has 0.21mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Cashew is an excellent source of potassium and it has 352% more potassium than onion - onion has 146mg 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, cashew has more alpha linoleic acid (ALA) than onion per 100 grams.
| Cashews | Onion | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.004 G |
| Total | 0.062 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than onion per 100 grams.
| Cashews | Onion | |
|---|---|---|
| other omega 6 | 0.266 G | ~ |
| linoleic acid | 7.782 G | 0.013 G |
| Total | 8.048 G | 0.013 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 (%) |
Onion 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 % |
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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 onion or cashews contain more calories in 100 grams?Cashew is high in calories and onion has 90% less calories than cashew - onion has 40 calories in 100g and cashew has 553 calories.
Does onion or cashews have more carbohydrates?
By weight, cashew is high in carbohydrates and onion has 70% fewer carbohydrates than cashew - onion has 9.3g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does onion or cashews contain more iron?
Cashew is an abundant source of iron and it has 30 times more iron than onion - onion has 0.21mg of iron in 100 grams and cashew has 6.7mg of iron.
Does onion or cashews contain more potassium?
Cashew is a rich source of potassium and it has 350% more potassium than onion - onion has 146mg of potassium in 100 grams and cashew has 660mg of potassium.