Whole Milk vs. Cashews
Nutrition comparison of Whole Milk and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and cashews:
- Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, whole milk contains more riboflavin and Vitamin B12.
- Cashew is an excellent source of dietary fiber, iron, potassium and protein.
- Whole milk has signficantly more Vitamin D than cashew.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and whole milk has 89% less calories than cashew - cashew has 553 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is heavier in protein, heavier in carbs and lighter in fat compared to cashews per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Cashews | |
|---|---|---|
| Protein | 21% | 13% |
| Carbohydrates | 32% | 21% |
| Fat | 48% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and whole milk has 84% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has more dietary fiber than whole milk - cashew has 3.3g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Cashews and whole milk contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 478% more protein than whole milk - cashew has 18.2g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and whole milk has 76% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Cashew has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Cashews and whole milk contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has more Vitamin A than cashew - whole milk has 46ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than cashew - whole milk has 51iu of Vitamin D per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and whole milk contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Cashew has 112 times more Vitamin K than whole milk - cashew has 34.1ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, whole milk contains more riboflavin and Vitamin B12.
| Whole Milk | Cashews | |
|---|---|---|
| Thiamin | 0.046 MG | 0.423 MG |
| Riboflavin | 0.169 MG | 0.058 MG |
| Niacin | 0.089 MG | 1.062 MG |
| Pantothenic acid | 0.373 MG | 0.864 MG |
| Vitamin B6 | 0.036 MG | 0.417 MG |
| Folate | 5 UG | 25 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 205% more calcium than cashew - cashew has 37mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Cashew is an excellent source of iron and it has 221 times more iron than whole milk - cashew has 6.7mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Cashew is an excellent source of potassium and it has 400% more potassium than whole milk - cashew has 660mg of potassium per 100 grams and whole milk has 132mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole milk and cashews contain significant amounts of alpha linoleic acid (ALA).
| Whole Milk | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.062 G |
| Total | 0.075 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than whole milk per 100 grams.
| Whole Milk | Cashews | |
|---|---|---|
| linoleic acid | 0.12 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.12 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.
Note: The specific food items compared are: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Cashews (Nuts, cashew nuts, raw) .
Whole Milk 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 whole milk contain more calories in 100 grams?Cashew is high in calories and whole milk has 90% less calories than cashew - cashew has 553 calories in 100g and whole milk has 61 calories.
Does cashews or whole milk have more carbohydrates?
By weight, cashew is high in carbohydrates and whole milk has 80% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and whole milk has 4.8g of carbohydrates.
Does cashews or whole milk contain more calcium?
Whole milk is a rich source of calcium and it has 210% more calcium than cashew - cashew has 37mg of calcium in 100 grams and whole milk has 113mg of calcium.
Does cashews or whole milk contain more iron?
Cashew is an abundant source of iron and it has 221 times more iron than whole milk - cashew has 6.7mg of iron in 100 grams and whole milk has 0.03mg of iron.
Does cashews or whole milk contain more potassium?
Cashew is a rich source of potassium and it has 400% more potassium than whole milk - cashew has 660mg of potassium in 100 grams and whole milk has 132mg of potassium.