Cashews vs. Celery
Nutrition comparison of Cashews and Celery
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
celery
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and celery:
- Both celery and cashews are high in potassium.
- Cashew has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Cashew is an excellent source of dietary fiber, iron and protein.
- Celery has 3.4 times less sugar than cashew.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Celery (Celery, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and celery has 97% less calories than cashew - celery has 14 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, cashews is lighter in protein, much lighter in carbs and much heavier in fat compared to celery per calorie. Cashews has a macronutrient ratio of 13:21:67 and for celery, 17:72:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Celery | |
|---|---|---|
| Protein | 13% | 17% |
| Carbohydrates | 21% | 72% |
| Fat | 67% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and celery has 90% less carbohydrates than cashew - celery has 3g 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 106% more dietary fiber than celery - celery has 1.6g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Celery has 3.4 times less sugar than cashew - celery has 1.3g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 25 times more protein than celery - celery has 0.69g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and celery has 99% less saturated fat than cashew - celery has 0.04g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Celery has 520% more Vitamin C than cashew - celery has 3.1mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin A
Celery has more Vitamin A than cashew - celery has 22ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Celery and cashews contain similar amounts of Vitamin E - celery has 0.27mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Celery and cashews contain similar amounts of Vitamin K - celery has 29.3ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, niacin, pantothenic acid and Vitamin B6. Both cashews and celery contain significant amounts of riboflavin and folate.
| Cashews | Celery | |
|---|---|---|
| Thiamin | 0.423 MG | 0.021 MG |
| Riboflavin | 0.058 MG | 0.057 MG |
| Niacin | 1.062 MG | 0.32 MG |
| Pantothenic acid | 0.864 MG | 0.246 MG |
| Vitamin B6 | 0.417 MG | 0.074 MG |
| Folate | 25 UG | 36 UG |
Minerals
calcium
Celery and cashews contain similar amounts of calcium - celery has 40mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Cashew is an excellent source of iron and it has 32 times more iron than celery - celery has 0.2mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both celery and cashews are high in potassium. Cashew has 154% more potassium than celery - celery has 260mg of potassium per 100 grams and cashew has 660mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than celery per 100 grams.
| Cashews | Celery | |
|---|---|---|
| other omega 6 | 0.266 G | ~ |
| linoleic acid | 7.782 G | 0.079 G |
| Total | 8.048 G | 0.079 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 (%) |
Celery 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 celery or cashews contain more calories in 100 grams?Cashew is high in calories and celery has 100% less calories than cashew - celery has 14 calories in 100g and cashew has 553 calories.
Does celery or cashews have more carbohydrates?
By weight, cashew is high in carbohydrates and celery has 90% fewer carbohydrates than cashew - celery has 3g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does celery or cashews contain more iron?
Cashew is an abundant source of iron and it has 32 times more iron than celery - celery has 0.2mg of iron in 100 grams and cashew has 6.7mg of iron.
Does celery or cashews contain more potassium?
Both celery and cashews are high in potassium. Cashew has 150% more potassium than celery - celery has 260mg of potassium in 100 grams and cashew has 660mg of potassium.