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.
Detailed nutritional comparison of cashews and onion is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cashews src
Image of Onion src

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 12:21:67 and for onion, 10:88:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cashews Onion
Protein 12% 10%
Carbohydrates 21% 88%
Fat 67% 2%
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

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Cashews Onion
lutein + zeaxanthin 22 UG 4 UG
beta-carotene ~ 1 UG

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cashews or Onion .

Note: The specific food items compared are: Cashews (Nuts, cashew nuts, raw) and Onion (Onions, raw) .

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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.

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