Cashews vs. White Sugar
Nutrition comparison of Cashews and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and white sugar:
- Both white sugar and cashews are high in calories and carbohydrates.
- Cashew has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cashew has signficantly more calcium than white sugar.
- Cashew is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white sugar and cashews are high in calories. Cashew has 43% more calories than white sugar - white sugar has 387 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, cashews is heavier in protein, much lighter in carbs and much heavier in fat compared to white sugar per calorie. Cashews has a macronutrient ratio of 13:21:67 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | White Sugar | |
|---|---|---|
| Protein | 13% | ~ |
| Carbohydrates | 21% | 100% |
| Fat | 67% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both white sugar and cashews are high in carbohydrates. White sugar has 231% more carbohydrates than cashew - white sugar has 100g 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 more dietary fiber than white sugar - cashew has 3.3g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
White sugar is high in sugar and cashew has 94% less sugar than white sugar - white sugar has 99.8g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has more protein than white sugar - cashew has 18.2g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Cashew is high in saturated fat and white sugar has less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin C
Cashews and white sugar contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and white sugar does not contain significant amounts.
Vitamin E
Cashew has more Vitamin E than white sugar - cashew has 0.9mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Cashew has more Vitamin K than white sugar - cashew has 34.1ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Cashew has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cashews | White Sugar | |
|---|---|---|
| Thiamin | 0.423 MG | ~ |
| Riboflavin | 0.058 MG | 0.019 MG |
| Niacin | 1.062 MG | ~ |
| Pantothenic acid | 0.864 MG | ~ |
| Vitamin B6 | 0.417 MG | ~ |
| Folate | 25 UG | ~ |
Minerals
calcium
Cashew has signficantly more calcium than white sugar - white sugar has 1mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Cashew is an excellent source of iron and it has 132 times more iron than white sugar - white sugar has 0.05mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Cashew is an excellent source of potassium and it has 329 times more potassium than white sugar - white sugar has 2mg of potassium per 100 grams and cashew has 660mg of potassium.
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 Sugar (Sugar, granulated) .
Cashews g
()
|
Daily Values (%) |
White Sugar 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 sugar or cashews contain more calories in 100 grams?Both white sugar and cashews are high in calories. Cashew has 40% more calories than white sugar - white sugar has 387 calories in 100g and cashew has 553 calories.
Does white sugar or cashews have more carbohydrates?
By weight, both white sugar and cashews are high in carbohydrates. white sugar has 230% more carbohydrates than cashew - white sugar has 100g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does white sugar or cashews contain more iron?
Cashew is an abundant source of iron and it has 132 times more iron than white sugar - white sugar has 0.05mg of iron in 100 grams and cashew has 6.7mg of iron.
Does white sugar or cashews contain more potassium?
Cashew is a rich source of potassium and it has 329 times more potassium than white sugar - white sugar has 2mg of potassium in 100 grams and cashew has 660mg of potassium.