Cashews vs. Tomato
Nutrition comparison of Cashews and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and tomato:
- Both cashews and tomato are high in potassium.
- Cashew has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
- Cashew is an excellent source of dietary fiber, iron and protein.
- Tomato is a great source of Vitamin C.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and tomato has 97% less calories than cashew - cashew has 553 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, cashews is lighter in protein, much lighter in carbs and much heavier in fat compared to tomato per calorie. Cashews has a macronutrient ratio of 13:21:67 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Tomato | |
|---|---|---|
| Protein | 13% | 17% |
| Carbohydrates | 21% | 75% |
| Fat | 67% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and tomato has 87% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has 175% more dietary fiber than tomato - cashew has 3.3g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Cashews and tomato contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 19 times more protein than tomato - cashew has 18.2g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Cashew is high in saturated fat and tomato has 100% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has 26 times more Vitamin C than cashew - cashew has 0.5mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Tomato has more Vitamin A than cashew - tomato has 42ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and tomato contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Cashew has 332% more Vitamin K than tomato - cashew has 34.1ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both cashews and tomato contain significant amounts of niacin and folate.
| Cashews | Tomato | |
|---|---|---|
| Thiamin | 0.423 MG | 0.037 MG |
| Riboflavin | 0.058 MG | 0.019 MG |
| Niacin | 1.062 MG | 0.594 MG |
| Pantothenic acid | 0.864 MG | 0.089 MG |
| Vitamin B6 | 0.417 MG | 0.08 MG |
| Folate | 25 UG | 15 UG |
Minerals
calcium
Cashew has 270% more calcium than tomato - cashew has 37mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Cashew is an excellent source of iron and it has 23 times more iron than tomato - cashew has 6.7mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both cashews and tomato are high in potassium. Cashew has 178% more potassium than tomato - cashew has 660mg of potassium per 100 grams and tomato has 237mg 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 | Tomato | |
|---|---|---|
| lutein + zeaxanthin | 22 UG | 123 UG |
| beta-carotene | ~ | 449 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Cashews | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.003 G |
| Total | 0.062 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than tomato per 100 grams.
| Cashews | Tomato | |
|---|---|---|
| other omega 6 | 0.266 G | ~ |
| linoleic acid | 7.782 G | 0.08 G |
| Total | 8.048 G | 0.08 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.
Cashews g
()
|
Daily Values (%) |
Tomato 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 tomato contain more calories in 100 grams?Cashew is high in calories and tomato has 100% less calories than cashew - cashew has 553 calories in 100g and tomato has 18 calories.
Does cashews or tomato have more carbohydrates?
By weight, cashew is high in carbohydrates and tomato has 90% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and tomato has 3.9g of carbohydrates.
Does cashews or tomato contain more iron?
Cashew is an abundant source of iron and it has 23 times more iron than tomato - cashew has 6.7mg of iron in 100 grams and tomato has 0.27mg of iron.
Does cashews or tomato contain more potassium?
Both cashews and tomato are high in potassium. Cashew has 180% more potassium than tomato - cashew has 660mg of potassium in 100 grams and tomato has 237mg of potassium.