Peanuts vs. Cashews
Nutrition comparison of Peanuts and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and cashews:
- Both cashews and peanuts are high in calories, dietary fiber, potassium, protein and saturated fat.
- Cashew has more thiamin, however, peanut contains more riboflavin, niacin and folate.
- Cashew is an excellent source of iron.
- Peanut is a great source of calcium.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and peanuts are high in calories. Peanut has a little more calories (6%) than cashew by weight - cashew has 553 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is lighter in carbs, heavier in fat and similar to cashews for protein. Peanuts has a macronutrient ratio of 16:13:71 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Cashews | |
|---|---|---|
| Protein | 16% | 13% |
| Carbohydrates | 13% | 21% |
| Fat | 71% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and peanut has 30% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both cashews and peanuts are high in dietary fiber. Peanut has 155% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Cashews and peanuts contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Both cashews and peanuts are high in protein. Peanut has 34% more protein than cashew - cashew has 18.2g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Both cashews and peanuts are high in saturated fat. Cashew is very similar to peanut for saturated fat - cashew has 7.8g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and cashews are low in trans fat - peanut has 0.03g of trans fat per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Cashews and peanuts contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 448% more Vitamin E than cashew - cashew has 0.9mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Cashew has more Vitamin K than peanut - cashew has 34.1ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Cashew has more thiamin, however, peanut contains more riboflavin, niacin and folate. Both peanuts and cashews contain significant amounts of pantothenic acid and Vitamin B6.
| Peanuts | Cashews | |
|---|---|---|
| Thiamin | 0.152 MG | 0.423 MG |
| Riboflavin | 0.197 MG | 0.058 MG |
| Niacin | 14.355 MG | 1.062 MG |
| Pantothenic acid | 1.011 MG | 0.864 MG |
| Vitamin B6 | 0.466 MG | 0.417 MG |
| Folate | 97 UG | 25 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 57% more calcium than cashew - cashew has 37mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Cashew is an excellent source of iron and it has 323% more iron than peanut - cashew has 6.7mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both cashews and peanuts are high in potassium. Cashew has a little more potassium (4%) than peanut by weight - cashew has 660mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Peanuts | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.062 G |
| Total | 0.026 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, both peanuts and cashews contain significant amounts of linoleic acid.
| Peanuts | Cashews | |
|---|---|---|
| other omega 6 | 0.575 G | 0.266 G |
| linoleic acid | 9.715 G | 7.782 G |
| Total | 10.29 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.
Peanuts 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 peanuts contain more calories in 100 grams?Both cashews and peanuts are high in calories. Peanut has a little more calories ( 10%) than cashew by weight - cashew has 553 calories in 100g and peanut has 587 calories.
Does cashews or peanuts contain more iron?
Cashew is an abundant source of iron and it has 320% more iron than peanut - cashew has 6.7mg of iron in 100 grams and peanut has 1.6mg of iron.
Does cashews or peanuts contain more potassium?
Both cashews and peanuts are high in potassium. Cashew has a little more potassium ( 0%) than peanut by weight - cashew has 660mg of potassium in 100 grams and peanut has 634mg of potassium.