Orange vs. Cashews
Nutrition comparison of Orange and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and cashews:
- Both orange and cashews are high in dietary fiber.
- Cashew has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Cashew is an excellent source of iron, potassium and protein.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and orange has 92% less calories than cashew - orange has 46 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, orange is lighter in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Orange has a macronutrient ratio of 6:91:4 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Cashews | |
|---|---|---|
| Protein | 6% | 13% |
| Carbohydrates | 91% | 21% |
| Fat | 4% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and orange has 62% less carbohydrates than cashew - orange has 11.5g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both orange and cashews are high in dietary fiber. Cashew has 38% more dietary fiber than orange - orange has 2.4g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Orange and cashews contain similar amounts of sugar - orange has 9.1g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 25 times more protein than orange - orange has 0.7g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and orange has 100% less saturated fat than cashew - orange has 0.03g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 89 times more Vitamin C than cashew - orange has 45mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin A
Orange has more Vitamin A than cashew - orange has 11ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Orange and cashews contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cashew has more Vitamin K than orange - cashew has 34.1ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Cashew has more thiamin, niacin, pantothenic acid and Vitamin B6. Both orange and cashews contain significant amounts of riboflavin and folate.
| Orange | Cashews | |
|---|---|---|
| Thiamin | 0.1 MG | 0.423 MG |
| Riboflavin | 0.04 MG | 0.058 MG |
| Niacin | 0.4 MG | 1.062 MG |
| Pantothenic acid | 0.25 MG | 0.864 MG |
| Vitamin B6 | 0.051 MG | 0.417 MG |
| Folate | 17 UG | 25 UG |
Minerals
calcium
Orange and cashews contain similar amounts of calcium - orange has 43mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Cashew is an excellent source of iron and it has 73 times more iron than orange - orange has 0.09mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Cashew is an excellent source of potassium and it has 291% more potassium than orange - orange has 169mg 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,
| Orange | Cashews | |
|---|---|---|
| beta-carotene | 71 UG | ~ |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | 22 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than orange per 100 grams.
| Orange | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.062 G |
| Total | 0.011 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than orange per 100 grams.
| Orange | Cashews | |
|---|---|---|
| linoleic acid | 0.031 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.031 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.
Orange 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 orange or cashews contain more calories in 100 grams?Cashew is high in calories and orange has 90% less calories than cashew - orange has 46 calories in 100g and cashew has 553 calories.
Does orange or cashews have more carbohydrates?
By weight, cashew is high in carbohydrates and orange has 60% fewer carbohydrates than cashew - orange has 11.5g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does orange or cashews contain more iron?
Cashew is an abundant source of iron and it has 73 times more iron than orange - orange has 0.09mg of iron in 100 grams and cashew has 6.7mg of iron.
Does orange or cashews contain more potassium?
Cashew is a rich source of potassium and it has 290% more potassium than orange - orange has 169mg of potassium in 100 grams and cashew has 660mg of potassium.