Salmon vs. Cashews
Nutrition comparison of Salmon and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and cashews:
- Both cashews and salmon are high in calories, potassium and protein.
- Cashew has more thiamin and folate, however, salmon contains more niacin and Vitamin B12.
- Cashew has signficantly more calcium than salmon.
- Cashew is an excellent source of dietary fiber and iron.
- For omega-3 fatty acids, salmon has more dha, epa and dpa than cashew.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and salmon are high in calories. Cashew has 335% more calories than salmon - cashew has 553 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much lighter in fat compared to cashews per calorie. Salmon has a macronutrient ratio of 67:0:33 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Cashews | |
|---|---|---|
| Protein | 67% | 13% |
| Carbohydrates | ~ | 21% |
| Fat | 33% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and salmon has less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Cashew is an excellent source of dietary fiber and it has more dietary fiber than salmon - cashew has 3.3g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both cashews and salmon are high in protein. Salmon has 13% more protein than cashew - cashew has 18.2g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Cashew is high in saturated fat and salmon has 90% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and cashews are low in trans fat - salmon has 0.03g of trans fat per 100 grams and cashew does not contain significant amounts.
cholesterol
Cashew has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Cashews and salmon contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has more Vitamin A than cashew - salmon has 35ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than cashew - salmon has 435iu of Vitamin D per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and salmon contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Cashew has 84 times more Vitamin K than salmon - cashew has 34.1ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Cashew has more thiamin and folate, however, salmon contains more niacin and Vitamin B12. Both salmon and cashews contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Salmon | Cashews | |
|---|---|---|
| Thiamin | 0.08 MG | 0.423 MG |
| Riboflavin | 0.105 MG | 0.058 MG |
| Niacin | 7.995 MG | 1.062 MG |
| Pantothenic acid | 1.03 MG | 0.864 MG |
| Vitamin B6 | 0.611 MG | 0.417 MG |
| Folate | 4 UG | 25 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Cashew has signficantly more calcium than salmon - cashew has 37mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Cashew is an excellent source of iron and it has 16 times more iron than salmon - cashew has 6.7mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both cashews and salmon are high in potassium. Cashew has 80% more potassium than salmon - cashew has 660mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more DHA, EPA and DPA than cashew per 100 grams. Both salmon and cashews contain significant amounts of alpha linoleic acid (ALA).
| Salmon | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.062 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than salmon per 100 grams.
| Salmon | Cashews | |
|---|---|---|
| other omega 6 | 0.006 G | 0.266 G |
| linoleic acid | 0.081 G | 7.782 G |
| Total | 0.087 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.
Salmon 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 cashews or salmon contain more calories in 100 grams?Both cashews and salmon are high in calories. Cashew has 340% more calories than salmon - cashew has 553 calories in 100g and salmon has 127 calories.
Is cashews or salmon better for protein?
Both cashews and salmon are high in protein. Salmon has 10% more protein than cashew - cashew has 18.2g of protein per 100 grams and salmon has 20.5g of protein.
Does cashews or salmon contain more iron?
Cashew is an abundant source of iron and it has 16 times more iron than salmon - cashew has 6.7mg of iron in 100 grams and salmon has 0.38mg of iron.
Does cashews or salmon contain more potassium?
Both cashews and salmon are high in potassium. Cashew has 80% more potassium than salmon - cashew has 660mg of potassium in 100 grams and salmon has 366mg of potassium.