Quinoa vs. Cashews
Nutrition comparison of Cooked Quinoa and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and cashews:
- Both quinoa and cashews are high in calories and dietary fiber.
- Cashew has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Cashew is an excellent source of iron, potassium and protein.
- For omega-3 fatty acids, quinoa has more dha than cashew.
- Quinoa has 5.7 times less sugar than cashew.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and cashews are high in calories. Cashew has 361% more calories than quinoa - quinoa has 120 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, quinoa is much heavier in carbs, much lighter in fat and similar to cashews for protein. Quinoa has a macronutrient ratio of 15:71:15 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Cashews | |
|---|---|---|
| Protein | 15% | 13% |
| Carbohydrates | 71% | 21% |
| Fat | 15% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and quinoa has 29% less carbohydrates than cashew - quinoa has 21.3g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both quinoa and cashews are high in dietary fiber. Cashew has 18% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Quinoa has 5.7 times less sugar than cashew - quinoa has 0.87g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 314% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and quinoa has 97% less saturated fat than cashew - quinoa has 0.23g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Cashews and quinoa contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Quinoa and cashews contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Quinoa and cashews contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cashew has more Vitamin K than quinoa - cashew has 34.1ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Cashew has more thiamin, niacin, pantothenic acid and Vitamin B6. Both quinoa and cashews contain significant amounts of riboflavin and folate.
| Quinoa | Cashews | |
|---|---|---|
| Thiamin | 0.107 MG | 0.423 MG |
| Riboflavin | 0.11 MG | 0.058 MG |
| Niacin | 0.412 MG | 1.062 MG |
| Pantothenic acid | ~ | 0.864 MG |
| Vitamin B6 | 0.123 MG | 0.417 MG |
| Folate | 42 UG | 25 UG |
Minerals
calcium
Cashew has 118% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Cashew is an excellent source of iron and it has 348% more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Cashew is an excellent source of potassium and it has 284% more potassium than quinoa - quinoa has 172mg 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, quinoa has more DHA than cashew per 100 grams. Both quinoa and cashews contain significant amounts of alpha linoleic acid (ALA).
| Quinoa | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.062 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than quinoa per 100 grams.
| Quinoa | Cashews | |
|---|---|---|
| linoleic acid | 0.974 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.974 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.
Cooked Quinoa 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 quinoa or cashews contain more calories in 100 grams?Both quinoa and cashews are high in calories. Cashew has 360% more calories than quinoa - quinoa has 120 calories in 100g and cashew has 553 calories.
Does quinoa or cashews have more carbohydrates?
By weight, cashew is high in carbohydrates and quinoa has 30% fewer carbohydrates than cashew - quinoa has 21.3g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does quinoa or cashews contain more iron?
Cashew is an abundant source of iron and it has 350% more iron than quinoa - quinoa has 1.5mg of iron in 100 grams and cashew has 6.7mg of iron.
Does quinoa or cashews contain more potassium?
Cashew is a rich source of potassium and it has 280% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and cashew has 660mg of potassium.