Cashews vs. White Chocolate
Nutrition comparison of Cashews and White Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and white chocolate:
- Both white chocolate and cashews are high in calories, carbohydrates, potassium and saturated fat.
- Cashew has more thiamin, Vitamin B6 and folate, however, white chocolate contains more riboflavin and Vitamin B12.
- Cashew is an excellent source of dietary fiber, iron and protein.
- White chocolate is an excellent source of calcium.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white chocolate and cashews are high in calories. White chocolate is very similar to white chocolate for calories - white chocolate has 539 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, cashews is heavier in protein, much lighter in carbs and heavier in fat compared to white chocolate per calorie. Cashews has a macronutrient ratio of 13:21:67 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | White Chocolate | |
|---|---|---|
| Protein | 13% | 4% |
| Carbohydrates | 21% | 43% |
| Fat | 67% | 53% |
| Alcohol | ~ | ~ |
carbohydrates
Both white chocolate and cashews are high in carbohydrates. White chocolate has 96% more carbohydrates than cashew - white chocolate has 59.2g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has 15 times more dietary fiber than white chocolate - white chocolate has 0.2g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
White chocolate is high in sugar and cashew has 90% less sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 210% more protein than white chocolate - white chocolate has 5.9g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Both white chocolate and cashews are high in saturated fat. White chocolate has 149% more saturated fat than cashew - white chocolate has 19.4g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
cholesterol
Cashew has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
White chocolate and cashews contain similar amounts of Vitamin C - white chocolate has 0.5mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin A
White chocolate has more Vitamin A than cashew - white chocolate has 9ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
White chocolate and cashews contain similar amounts of Vitamin E - white chocolate has 0.96mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cashew has 275% more Vitamin K than white chocolate - white chocolate has 9.1ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, Vitamin B6 and folate, however, white chocolate contains more riboflavin and Vitamin B12. Both cashews and white chocolate contain significant amounts of niacin and pantothenic acid.
| Cashews | White Chocolate | |
|---|---|---|
| Thiamin | 0.423 MG | 0.063 MG |
| Riboflavin | 0.058 MG | 0.282 MG |
| Niacin | 1.062 MG | 0.745 MG |
| Pantothenic acid | 0.864 MG | 0.608 MG |
| Vitamin B6 | 0.417 MG | 0.056 MG |
| Folate | 25 UG | 7 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
White chocolate is an excellent source of calcium and it has 438% more calcium than cashew - white chocolate has 199mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Cashew is an excellent source of iron and it has 26 times more iron than white chocolate - white chocolate has 0.24mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both white chocolate and cashews are high in potassium. Cashew has 131% more potassium than white chocolate - white chocolate has 286mg of potassium per 100 grams and cashew has 660mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cashews and white chocolate contain significant amounts of alpha linoleic acid (ALA).
| Cashews | White Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.103 G |
| Total | 0.062 G | 0.103 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than white chocolate per 100 grams.
| Cashews | White Chocolate | |
|---|---|---|
| other omega 6 | 0.266 G | 0.004 G |
| linoleic acid | 7.782 G | 0.91 G |
| Total | 8.048 G | 0.914 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.
Note: The specific food items compared are: Cashews (Nuts, cashew nuts, raw) and White Chocolate (Candies, white chocolate) .
Cashews g
()
|
Daily Values (%) |
White Chocolate 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 white chocolate or cashews contain more calories in 100 grams?Both white chocolate and cashews are high in calories. White chocolate is quite similar to white chocolate for calories - white chocolate has 539 calories in 100g and cashew has 553 calories.
Does white chocolate or cashews have more carbohydrates?
By weight, both white chocolate and cashews are high in carbohydrates. white chocolate has 100% more carbohydrates than cashew - white chocolate has 59.2g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does white chocolate or cashews contain more calcium?
White chocolate is a rich source of calcium and it has 440% more calcium than cashew - white chocolate has 199mg of calcium in 100 grams and cashew has 37mg of calcium.
Does white chocolate or cashews contain more iron?
Cashew is an abundant source of iron and it has 26 times more iron than white chocolate - white chocolate has 0.24mg of iron in 100 grams and cashew has 6.7mg of iron.
Does white chocolate or cashews contain more potassium?
Both white chocolate and cashews are high in potassium. Cashew has 130% more potassium than white chocolate - white chocolate has 286mg of potassium in 100 grams and cashew has 660mg of potassium.