Yogurt vs. Cashews
Nutrition comparison of Yogurt and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and cashews:
- Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, yogurt contains more riboflavin and Vitamin B12.
- Cashew is an excellent source of dietary fiber, iron, potassium and protein.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) 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 yogurt has 89% less calories than cashew - cashew has 553 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is heavier in protein, heavier in carbs and lighter in fat compared to cashews per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Cashews | |
|---|---|---|
| Protein | 23% | 13% |
| Carbohydrates | 30% | 21% |
| Fat | 47% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and yogurt has 85% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has more dietary fiber than yogurt - cashew has 3.3g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Cashews and yogurt contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 425% more protein than yogurt - cashew has 18.2g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Cashew is high in saturated fat and yogurt has 73% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Cashew has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Cashews and yogurt contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Yogurt has more Vitamin A than cashew - yogurt has 27ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin D
Yogurt and cashews contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and yogurt contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Cashew has 169 times more Vitamin K than yogurt - cashew has 34.1ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, yogurt contains more riboflavin and Vitamin B12.
| Yogurt | Cashews | |
|---|---|---|
| Thiamin | 0.029 MG | 0.423 MG |
| Riboflavin | 0.142 MG | 0.058 MG |
| Niacin | 0.075 MG | 1.062 MG |
| Pantothenic acid | 0.389 MG | 0.864 MG |
| Vitamin B6 | 0.032 MG | 0.417 MG |
| Folate | 7 UG | 25 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 227% more calcium than cashew - cashew has 37mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Cashew is an excellent source of iron and it has 132 times more iron than yogurt - cashew has 6.7mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Cashew is an excellent source of potassium and it has 326% more potassium than yogurt - cashew has 660mg of potassium per 100 grams and yogurt has 155mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Yogurt | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.062 G |
| Total | 0.027 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than yogurt per 100 grams.
| Yogurt | Cashews | |
|---|---|---|
| linoleic acid | 0.065 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.065 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.
Yogurt 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 yogurt contain more calories in 100 grams?Cashew is high in calories and yogurt has 90% less calories than cashew - cashew has 553 calories in 100g and yogurt has 61 calories.
Does cashews or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 230% more calcium than cashew - cashew has 37mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does cashews or yogurt contain more iron?
Cashew is an abundant source of iron and it has 132 times more iron than yogurt - cashew has 6.7mg of iron in 100 grams and yogurt has 0.05mg of iron.
Does cashews or yogurt contain more potassium?
Cashew is a rich source of potassium and it has 330% more potassium than yogurt - cashew has 660mg of potassium in 100 grams and yogurt has 155mg of potassium.