Oyster vs. Cashews
Nutrition comparison of Oyster and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster and cashews:
- Both cashews and oyster are high in iron.
- Cashew has more thiamin, pantothenic acid and Vitamin B6, however, oyster contains more Vitamin B12.
- Cashew is an excellent source of dietary fiber, potassium and protein.
- For omega-3 fatty acids, oyster has more dha and epa than cashew.
USDA sources for nutritional information: Oyster (Mollusks, oyster, eastern, farmed, raw) 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 oyster has 89% less calories than cashew - cashew has 553 calories per 100 grams and oyster has 59 calories.
For macronutrient ratios, oyster is much heavier in protein, heavier in carbs and much lighter in fat compared to cashews per calorie. Oyster has a macronutrient ratio of 36:39:25 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster | Cashews | |
|---|---|---|
| Protein | 36% | 13% |
| Carbohydrates | 39% | 21% |
| Fat | 25% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and oyster has 82% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and oyster has 5.5g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has more dietary fiber than oyster - cashew has 3.3g of dietary fiber per 100 grams and oyster does not contain significant amounts.
sugar
Oyster has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and oyster does not contain significant amounts.
Protein
protein
Cashew is an excellent source of protein and it has 249% more protein than oyster - cashew has 18.2g of protein per 100 grams and oyster has 5.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and oyster has 94% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and oyster has 0.44g of saturated fat.
cholesterol
Cashew has less cholesterol than oyster - oyster has 25mg of cholesterol per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Oyster has 840% more Vitamin C than cashew - cashew has 0.5mg of Vitamin C per 100 grams and oyster has 4.7mg of Vitamin C.
Vitamin A
Oyster has more Vitamin A than cashew - oyster has 8ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashew has more Vitamin E than oyster - cashew has 0.9mg of Vitamin E per 100 grams and oyster does not contain significant amounts.
Vitamin K
Cashew has more Vitamin K than oyster - cashew has 34.1ug of Vitamin K per 100 grams and oyster does not contain significant amounts.
The B Vitamins
Cashew has more thiamin, pantothenic acid and Vitamin B6, however, oyster contains more Vitamin B12. Both oyster and cashews contain significant amounts of riboflavin, niacin and folate.
| Oyster | Cashews | |
|---|---|---|
| Thiamin | 0.105 MG | 0.423 MG |
| Riboflavin | 0.065 MG | 0.058 MG |
| Niacin | 1.267 MG | 1.062 MG |
| Pantothenic acid | 0.157 MG | 0.864 MG |
| Vitamin B6 | 0.06 MG | 0.417 MG |
| Folate | 18 UG | 25 UG |
| Vitamin B12 | 16.2 UG | ~ |
Minerals
calcium
Cashews and oyster contain similar amounts of calcium - cashew has 37mg of calcium per 100 grams and oyster has 44mg of calcium.
iron
Both cashews and oyster are high in iron. Cashew has 16% more iron than oyster - cashew has 6.7mg of iron per 100 grams and oyster has 5.8mg of iron.
potassium
Cashew is an excellent source of potassium and it has 432% more potassium than oyster - cashew has 660mg of potassium per 100 grams and oyster has 124mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oyster has more DHA and EPA than cashew per 100 grams. Both oyster and cashews contain significant amounts of alpha linoleic acid (ALA).
| Oyster | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.044 G | 0.062 G |
| DHA | 0.203 G | ~ |
| EPA | 0.188 G | ~ |
| Total | 0.435 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than oyster per 100 grams.
| Oyster | Cashews | |
|---|---|---|
| linoleic acid | 0.028 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.028 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.
Oyster 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 oyster contain more calories in 100 grams?Cashew is high in calories and oyster has 90% less calories than cashew - cashew has 553 calories in 100g and oyster has 59 calories.
Is cashews or oyster better for protein?
Cashew is a fantastic source of protein and it has 250% more protein than oyster - cashew has 18.2g of protein per 100 grams and oyster has 5.2g of protein.
Does cashews or oyster have more carbohydrates?
By weight, cashew is high in carbohydrates and oyster has 80% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and oyster has 5.5g of carbohydrates.
Does cashews or oyster contain more iron?
Both cashews and oyster are high in iron. Cashew has 20% more iron than oyster - cashew has 6.7mg of iron in 100 grams and oyster has 5.8mg of iron.
Does cashews or oyster contain more potassium?
Cashew is a rich source of potassium and it has 430% more potassium than oyster - cashew has 660mg of potassium in 100 grams and oyster has 124mg of potassium.