Skim Milk vs. Cashews
Nutrition comparison of Skim Milk and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
skim milk
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and cashews:
- Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, skim milk contains more riboflavin and Vitamin B12.
- Cashew is an excellent source of dietary fiber, iron, potassium and protein.
- Skim milk is an excellent source of calcium.
USDA sources for nutritional information: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 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 skim milk has 94% less calories than cashew - cashew has 553 calories per 100 grams and skim milk has 34 calories.
For macronutrient ratios, skim milk is much heavier in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Skim milk has a macronutrient ratio of 40:58:2 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | Cashews | |
|---|---|---|
| Protein | 40% | 13% |
| Carbohydrates | 58% | 21% |
| Fat | 2% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and skim milk has 84% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and skim milk has 5g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has more dietary fiber than skim milk - cashew has 3.3g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Cashews and skim milk contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and skim milk has 5.1g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 441% more protein than skim milk - cashew has 18.2g of protein per 100 grams and skim milk has 3.4g of protein.
Fat
saturated fat
Cashew is high in saturated fat and skim milk has 99% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.
cholesterol
Both skim milk and cashews are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Cashews and skim milk contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.
Vitamin A
Skim milk has more Vitamin A than cashew - skim milk has 61ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin D
Skim milk has more Vitamin D than cashew - skim milk has 47iu of Vitamin D per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and skim milk contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and skim milk has 0.01mg of Vitamin E.
Vitamin K
Cashew has more Vitamin K than skim milk - cashew has 34.1ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, skim milk contains more riboflavin and Vitamin B12.
| Skim Milk | Cashews | |
|---|---|---|
| Thiamin | 0.045 MG | 0.423 MG |
| Riboflavin | 0.182 MG | 0.058 MG |
| Niacin | 0.094 MG | 1.062 MG |
| Pantothenic acid | 0.357 MG | 0.864 MG |
| Vitamin B6 | 0.037 MG | 0.417 MG |
| Folate | 5 UG | 25 UG |
| Vitamin B12 | 0.5 UG | ~ |
Minerals
calcium
Skim milk is an excellent source of calcium and it has 230% more calcium than cashew - cashew has 37mg of calcium per 100 grams and skim milk has 122mg of calcium.
iron
Cashew is an excellent source of iron and it has 221 times more iron than skim milk - cashew has 6.7mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Cashew is an excellent source of potassium and it has 323% more potassium than skim milk - cashew has 660mg of potassium per 100 grams and skim milk has 156mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than skim milk per 100 grams.
| Skim Milk | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.062 G |
| Total | 0.001 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than skim milk per 100 grams.
| Skim Milk | Cashews | |
|---|---|---|
| linoleic acid | 0.002 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.002 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.
Skim 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 skim milk contain more calories in 100 grams?Cashew is high in calories and skim milk has 90% less calories than cashew - cashew has 553 calories in 100g and skim milk has 34 calories.
Is cashews or skim milk better for protein?
Cashew is a fantastic source of protein and it has 440% more protein than skim milk - cashew has 18.2g of protein per 100 grams and skim milk has 3.4g of protein.
Does cashews or skim milk have more carbohydrates?
By weight, cashew is high in carbohydrates and skim milk has 80% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and skim milk has 5g of carbohydrates.
Does cashews or skim milk contain more calcium?
Skim milk is a rich source of calcium and it has 230% more calcium than cashew - cashew has 37mg of calcium in 100 grams and skim milk has 122mg of calcium.
Does cashews or skim milk contain more iron?
Cashew is an abundant source of iron and it has 221 times more iron than skim milk - cashew has 6.7mg of iron in 100 grams and skim milk has 0.03mg of iron.
Does cashews or skim milk contain more potassium?
Cashew is a rich source of potassium and it has 320% more potassium than skim milk - cashew has 660mg of potassium in 100 grams and skim milk has 156mg of potassium.