Pasta vs. Cashews
Nutrition comparison of Pasta and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and cashews:
- Both pasta and cashews are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Pasta has more thiamin, riboflavin, niacin and folate, however, cashew contains more Vitamin B6.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pasta and cashews are high in calories. Cashew has 49% more calories than pasta - pasta has 371 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, pasta is much heavier in carbs, much lighter in fat and similar to cashews for protein. Pasta has a macronutrient ratio of 14:82:4 and for cashews, 12:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Cashews | |
|---|---|---|
| Protein | 14% | 12% |
| Carbohydrates | 82% | 21% |
| Fat | 4% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Both pasta and cashews are high in carbohydrates. Pasta has 147% more carbohydrates than cashew - pasta has 74.7g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both pasta and cashews are high in dietary fiber. Pasta is very similar to pasta for dietary fiber - pasta has 3.2g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Pasta and cashews contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Both pasta and cashews are high in protein. Cashew has 40% more protein than pasta - pasta has 13g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and pasta has 96% less saturated fat than cashew - pasta has 0.28g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Cashews and pasta contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and cashews contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cashew has 340 times more Vitamin K than pasta - pasta has 0.1ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin and folate, however, cashew contains more Vitamin B6. Both pasta and cashews contain significant amounts of pantothenic acid.
| Pasta | Cashews | |
|---|---|---|
| Thiamin | 0.891 MG | 0.423 MG |
| Riboflavin | 0.4 MG | 0.058 MG |
| Niacin | 7.177 MG | 1.062 MG |
| Pantothenic acid | 0.431 MG | 0.864 MG |
| Vitamin B6 | 0.142 MG | 0.417 MG |
| Folate | 237 UG | 25 UG |
Minerals
calcium
Cashew has 76% more calcium than pasta - pasta has 21mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Both pasta and cashews are high in iron. Cashew has 102% more iron than pasta - pasta has 3.3mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both pasta and cashews are high in potassium. Cashew has 196% more potassium than pasta - pasta has 223mg 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, both pasta and cashews contain significant amounts of lutein + zeaxanthin.
| Pasta | Cashews | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 22 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than pasta per 100 grams.
| Pasta | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.062 G |
| Total | 0.024 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than pasta per 100 grams.
| Pasta | Cashews | |
|---|---|---|
| linoleic acid | 0.54 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.54 G | 8.048 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 Pasta or Cashews .
Pasta 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 pasta or cashews contain more calories in 100 grams?Both pasta and cashews are high in calories. Cashew has 50% more calories than pasta - pasta has 371 calories in 100g and cashew has 553 calories.
Does pasta or cashews have more carbohydrates?
By weight, both pasta and cashews are high in carbohydrates. pasta has 150% more carbohydrates than cashew - pasta has 74.7g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does pasta or cashews contain more iron?
Both pasta and cashews are high in iron. Cashew has 100% more iron than pasta - pasta has 3.3mg of iron in 100 grams and cashew has 6.7mg of iron.
Does pasta or cashews contain more potassium?
Both pasta and cashews are high in potassium. Cashew has 200% more potassium than pasta - pasta has 223mg of potassium in 100 grams and cashew has 660mg of potassium.