How many calories are in one ounce of cashews?

Cashews have 157 calories per ounce or 554 calories for every 100 grams. Most of its calories are from fat, carbohydrates and protein.

How much protein is in one ounce of cashews?

An excellent source of protein, a single ounce of Cashews contains 10% of recommended daily values or 5.2 grams of protein. However, the protein in cashews is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in cashews?

Cashews are an excellent source of a few nutrients, including magnesium and potassium. It also contains significant amounts of protein, calcium and iron.

Does cashews contain antioxidants?

Cashews contain a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin.

What's similar to cashews in cooking?

Coconut, pumpkin seeds, sesame seeds and macadamia nut are similar to, or commonly paired with cashews in cooking and recipes.

Food with Nutrition Similar to Cashews

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Summary
Similar plants
Similar nuts
Similar baked

Cashews source

Similar to Cashews

A common and very nutrient dense nut, cashews are an excellent source of dietary fiber, protein, iron and potassium. It is also a good source of thiamin and Vitamin B6. One ounce of cashews contains about 157 calories.

Many foods are similar nutritionally to cashews, including dijon mustard, pine nut, granola and walnut.

We compared the key nutrients in cashews (thiamin, Vitamin B6, dietary fiber, protein, iron and potassium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

plants and vegetables: Dijon Mustard, Lima Beans, Edamame, Sprouted Peas

nuts, grains and legumes: Pine Nut, Granola, Walnut, Hemp Seeds, Hazelnut, Barley, Mung Bean, Almonds, , Pumpkin Seeds, Oats, Cornmeal, Sunflower Seeds, Brazil Nut

baked goods: Graham Crackers, Whole Wheat Bread

The details of the top 20 foods most nutritionally similar to cashews are below.

plants and vegetables

Several plants and vegetables offer similar nutrients to cashews including dijon mustard, lima beans, edamame and sprouted peas.

Dijon Mustard

Similarity: > 95%

Dijon mustard is high in many of the same nutrients as cashews, including dietary fiber, protein, iron and potassium. Moreover, dijon mustard contains more Vitamin C, Vitamin E, calcium, riboflavin and niacin than cashews.

For 100 grams of cashews and dijon mustard:

Cashews (3.5 ounces)		Dijon Mustard (50 tsps)
0.42	thiamin (MG)	0.81
0.42	Vitamin B6 (MG)	0.4
3.3	dietary fiber (G)	12
18	protein (G)	26
6.7	iron (MG)	9.2
660	potassium (MG)	738

However, cashews does contain more than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	508
5.9	sugar (G)	6.8
7.8	saturated fat (G)	2
0.5	Vitamin C (MG)	7.1
0	Vitamin A (UG)	2
0.9	Vitamin E (MG)	5.1
37	calcium (MG)	266
0.06	riboflavin (MG)	0.26
1.1	niacin (MG)	4.7
0.86	pantothenic acid (MG)	0.81
0.42	Vitamin B6 (MG)	0.4
25	folate (UG)	162

0.981 | 0.981 | 10.48 Complete Comparison:
Dijon Mustard vs. Cashews

Lima Beans

Similarity: > 95%

Lima beans are also high in dietary fiber, iron and potassium. Also, lima beans contains more Vitamin C and Vitamin A than cashews.

For 100 grams of cashews and lima beans:

Cashews (3.5 ounces)		Lima Beans (5/8 cup)
0.42	thiamin (MG)	0.22
0.42	Vitamin B6 (MG)	0.2
3.3	dietary fiber (G)	4.9
18	protein (G)	6.8
6.7	iron (MG)	3.1
660	potassium (MG)	467

A higher water content, lima beans is less nutritionally dense than cashews. Cashews does contain more protein, thiamin and pantothenic acid than lima beans by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	113
5.9	sugar (G)	1.5
7.8	saturated fat (G)	0.2
0.5	Vitamin C (MG)	23
0	Vitamin A (UG)	10
0.9	Vitamin E (MG)	0.32
37	calcium (MG)	34
0.06	riboflavin (MG)	0.1
1.1	niacin (MG)	1.5
0.86	pantothenic acid (MG)	0.25
0.42	Vitamin B6 (MG)	0.2
25	folate (UG)	34

0.963 | 0.963 | 3.18 Complete Comparison:
Lima Beans vs. Cashews

Edamame

Similarity: > 95%

Edamame is high in many of the same nutrients as cashews, including dietary fiber, protein, iron and potassium. Moreover, edamame contains more Vitamin C, Vitamin A, calcium, riboflavin and folate than cashews.

For 100 grams of cashews and edamame:

Cashews (3.5 ounces)		Edamame (5/8 cup)
0.42	thiamin (MG)	0.2
0.42	Vitamin B6 (MG)	0.1
3.3	dietary fiber (G)	5.2
18	protein (G)	12
6.7	iron (MG)	2.3
660	potassium (MG)	436

However, cashews does contain more thiamin, pantothenic acid and Vitamin B6 than edamame by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	121
5.9	sugar (G)	2.2
7.8	saturated fat (G)	0.62
0	trans fat (G)	0.01
0.5	Vitamin C (MG)	6.1
0	Vitamin A (UG)	15
0.9	Vitamin E (MG)	0.68
37	calcium (MG)	63
0.06	riboflavin (MG)	0.16
1.1	niacin (MG)	0.92
0.86	pantothenic acid (MG)	0.4
0.42	Vitamin B6 (MG)	0.1
25	folate (UG)	311

0.95 | 0.95 | 3.97 Complete Comparison:
Edamame vs. Cashews

Sprouted Peas

Similarity: > 95%

Sprouted peas are also high in protein, iron and potassium. Moreover, sprouted peas contains more Vitamin C, riboflavin, niacin and folate than cashews.

For 100 grams of cashews and sprouted peas:

Cashews (3.5 ounces)		Sprouted Peas (7/8 cup)
0.42	thiamin (MG)	0.23
0.42	Vitamin B6 (MG)	0.27
3.3	dietary fiber (G)	0
18	protein (G)	8.8
6.7	iron (MG)	2.3
660	potassium (MG)	381

A higher water content, sprouted peas is less nutritionally dense than cashews. Cashews does contain more dietary fiber, Vitamin E and thiamin than sprouted peas by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	124
5.9	sugar (G)	0
7.8	saturated fat (G)	0.12
0.5	Vitamin C (MG)	10
0.9	Vitamin E (MG)	0
37	calcium (MG)	36
0.06	riboflavin (MG)	0.16
1.1	niacin (MG)	3.1
0.86	pantothenic acid (MG)	1
0.42	Vitamin B6 (MG)	0.27
25	folate (UG)	144

0.948 | 0.948 | 2.96 Complete Comparison:
Sprouted Peas vs. Cashews

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to cashews. Pine nut, granola, walnut, hemp seeds and hazelnut are all high in thiamin, Vitamin B6, dietary fiber, protein, iron and or potassium.

Pine Nut

Similarity: > 95%

Pine nut is high in many of the same nutrients as cashews, including dietary fiber, protein, iron and potassium. Also, pine nut contains more Vitamin E, riboflavin and niacin than cashews.

For 100 grams of cashews and pine nut:

Cashews (3.5 ounces)		Pine Nut (3/4 cup)
0.42	thiamin (MG)	0.36
0.42	Vitamin B6 (MG)	0.09
3.3	dietary fiber (G)	3.7
18	protein (G)	14
6.7	iron (MG)	5.5
660	potassium (MG)	597

However, cashews does contain more calcium, pantothenic acid and Vitamin B6 than pine nut by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	673
5.9	sugar (G)	3.6
7.8	saturated fat (G)	4.9
0.5	Vitamin C (MG)	0.8
0	Vitamin A (UG)	1
0.9	Vitamin E (MG)	9.3
37	calcium (MG)	16
0.06	riboflavin (MG)	0.23
1.1	niacin (MG)	4.4
0.86	pantothenic acid (MG)	0.31
0.42	Vitamin B6 (MG)	0.09
25	folate (UG)	34

0.979 | 0.979 | 8.15 Complete Comparison:
Pine Nut vs. Cashews

Granola

Similarity: > 95%

Granola is high in many of the same nutrients as cashews, including dietary fiber, protein, iron and potassium. Moreover, granola contains more Vitamin E, calcium, riboflavin and niacin than cashews.

For 100 grams of cashews and granola:

Cashews (3.5 ounces)		Granola (7/8 cup)
0.42	thiamin (MG)	0.55
0.42	Vitamin B6 (MG)	0.37
3.3	dietary fiber (G)	8.9
18	protein (G)	14
6.7	iron (MG)	4
660	potassium (MG)	539

However, cashews does contain more than granola by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	489
5.9	sugar (G)	20
7.8	saturated fat (G)	4
0	trans fat (G)	0.02
0.5	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
0.9	Vitamin E (MG)	11
37	calcium (MG)	76
0.06	riboflavin (MG)	0.35
1.1	niacin (MG)	2.7
0.86	pantothenic acid (MG)	0.75
0.42	Vitamin B6 (MG)	0.37
25	folate (UG)	84

0.976 | 0.976 | 7.62 Complete Comparison:
Granola vs. Cashews

Walnut

Similarity: > 95%

Walnut is high in many of the same nutrients as cashews, including dietary fiber, protein, saturated fat and iron. Also, walnut contains more calcium, riboflavin and folate than cashews.

For 100 grams of cashews and walnut:

Cashews (3.5 ounces)		Walnut (7/8 cup)
0.42	thiamin (MG)	0.34
0.42	Vitamin B6 (MG)	0.54
3.3	dietary fiber (G)	6.7
18	protein (G)	15
6.7	iron (MG)	2.9
660	potassium (MG)	441

However, cashews does contain more thiamin than walnut by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	654
5.9	sugar (G)	2.6
7.8	saturated fat (G)	6.1
0.5	Vitamin C (MG)	1.3
0	Vitamin A (UG)	1
0.9	Vitamin E (MG)	0.7
37	calcium (MG)	98
0.06	riboflavin (MG)	0.15
1.1	niacin (MG)	1.1
0.86	pantothenic acid (MG)	0.57
0.42	Vitamin B6 (MG)	0.54
25	folate (UG)	98

0.969 | 0.969 | 6.28 Complete Comparison:
Walnut vs. Cashews

Hemp Seeds

Similarity: > 95%

Hemp seeds are high in many of the same nutrients as cashews, including dietary fiber, protein, iron and potassium. Moreover, hemp seeds contains more Vitamin C, calcium, riboflavin, niacin and folate than cashews.

For 100 grams of cashews and hemp seeds:

Cashews (3.5 ounces)		Hemp Seeds (10 tbsps)
0.42	thiamin (MG)	1.3
0.42	Vitamin B6 (MG)	0.6
3.3	dietary fiber (G)	4
18	protein (G)	32
6.7	iron (MG)	8
660	potassium (MG)	1200

However, cashews does contain more pantothenic acid than hemp seeds by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	553
5.9	sugar (G)	1.5
7.8	saturated fat (G)	4.6
0.5	Vitamin C (MG)	0.5
0	Vitamin A (UG)	1
0.9	Vitamin E (MG)	0.8
37	calcium (MG)	70
0.06	riboflavin (MG)	0.29
1.1	niacin (MG)	9.2
0.86	pantothenic acid (MG)	0
0.42	Vitamin B6 (MG)	0.6
25	folate (UG)	110

0.968 | 0.968 | 9.61 Complete Comparison:
Hemp Seeds vs. Cashews

Hazelnut

Similarity: > 95%

Hazelnut is high in many of the same nutrients as cashews, including dietary fiber, protein, iron and potassium. Moreover, hazelnut contains more Vitamin C, Vitamin E, calcium, niacin and folate than cashews.

For 100 grams of cashews and hazelnut:

Cashews (3.5 ounces)		Hazelnut (3.5 ounces)
0.42	thiamin (MG)	0.34
0.42	Vitamin B6 (MG)	0.62
3.3	dietary fiber (G)	9.4
18	protein (G)	15
6.7	iron (MG)	4.4
660	potassium (MG)	755

However, cashews does contain more thiamin than hazelnut by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	646
5.9	sugar (G)	4.9
7.8	saturated fat (G)	4.5
0.5	Vitamin C (MG)	3.8
0	Vitamin A (UG)	3
0.9	Vitamin E (MG)	15
37	calcium (MG)	123
0.06	riboflavin (MG)	0.12
1.1	niacin (MG)	2.1
0.86	pantothenic acid (MG)	0.92
0.42	Vitamin B6 (MG)	0.62
25	folate (UG)	88

0.967 | 0.967 | 7.63 Complete Comparison:
Hazelnut vs. Cashews

Barley

Similarity: > 95%

Barley is high in many of the same nutrients as cashews, including dietary fiber, protein, iron and potassium. Also, barley contains more niacin than cashews.

For 100 grams of cashews and barley:

Cashews (3.5 ounces)		Barley (1/2 cup)
0.42	thiamin (MG)	0.19
0.42	Vitamin B6 (MG)	0.26
3.3	dietary fiber (G)	16
18	protein (G)	9.9
6.7	iron (MG)	2.5
660	potassium (MG)	280

However, cashews does contain more calcium, thiamin and pantothenic acid than barley by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	352
5.9	sugar (G)	0.8
7.8	saturated fat (G)	0.24
0.5	Vitamin C (MG)	0
0	Vitamin A (UG)	1
0.9	Vitamin E (MG)	0.02
37	calcium (MG)	29
0.06	riboflavin (MG)	0.11
1.1	niacin (MG)	4.6
0.86	pantothenic acid (MG)	0.28
0.42	Vitamin B6 (MG)	0.26
25	folate (UG)	23

0.964 | 0.964 | 4.82 Complete Comparison:
Barley vs. Cashews

Mung Bean

Similarity: > 95%

Mung bean is high in many of the same nutrients as cashews, including dietary fiber, protein, iron and potassium. Moreover, mung bean contains more Vitamin C, Vitamin A, calcium, riboflavin and niacin than cashews.

For 100 grams of cashews and mung bean:

Cashews (3.5 ounces)		Mung Bean (1/2 cup)
0.42	thiamin (MG)	0.62
0.42	Vitamin B6 (MG)	0.38
3.3	dietary fiber (G)	16
18	protein (G)	24
6.7	iron (MG)	6.7
660	potassium (MG)	1246

However, cashews does contain more than mung bean by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	347
5.9	sugar (G)	6.6
7.8	saturated fat (G)	0.35
0.5	Vitamin C (MG)	4.8
0	Vitamin A (UG)	6
0.9	Vitamin E (MG)	0.51
37	calcium (MG)	132
0.06	riboflavin (MG)	0.23
1.1	niacin (MG)	2.3
0.86	pantothenic acid (MG)	1.9
0.42	Vitamin B6 (MG)	0.38
25	folate (UG)	625

0.963 | 0.963 | 7.63 Complete Comparison:
Mung Bean vs. Cashews

Almonds

Similarity: > 95%

Almonds are high in many of the same nutrients as cashews, including dietary fiber, protein, iron and potassium. Moreover, almonds contains more Vitamin E, calcium, riboflavin and niacin than cashews.

For 100 grams of cashews and almonds:

Cashews (3.5 ounces)		Almonds (3/4 cup)
0.42	thiamin (MG)	0.21
0.42	Vitamin B6 (MG)	0.14
3.3	dietary fiber (G)	13
18	protein (G)	21
6.7	iron (MG)	3.7
660	potassium (MG)	733

However, cashews does contain more thiamin and Vitamin B6 than almonds by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	579
5.9	sugar (G)	4.4
7.8	saturated fat (G)	3.8
0	trans fat (G)	0.02
0.5	Vitamin C (MG)	0
0.9	Vitamin E (MG)	26
37	calcium (MG)	269
0.06	riboflavin (MG)	1.1
1.1	niacin (MG)	3.6
0.86	pantothenic acid (MG)	0.47
0.42	Vitamin B6 (MG)	0.14
25	folate (UG)	44

0.963 | 0.963 | 8.65 Complete Comparison:
Almonds vs. Cashews

Similarity: > 95%

is high in many of the same nutrients as cashews, including dietary fiber, protein, iron and potassium. Also, contains more Vitamin A, riboflavin and niacin than cashews.

For 100 grams of cashews and :

Cashews (3.5 ounces)		(5/8 cup)
0.42	thiamin (MG)	0.39
0.42	Vitamin B6 (MG)	0.62
3.3	dietary fiber (G)	7.3
18	protein (G)	9.4
6.7	iron (MG)	2.7
660	potassium (MG)	287

A higher water content, is less nutritionally dense than cashews. Cashews does contain more calcium and pantothenic acid than by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	365
5.9	sugar (G)	0.64
7.8	saturated fat (G)	0.67
0.5	Vitamin C (MG)	0
0	Vitamin A (UG)	11
0.9	Vitamin E (MG)	0.49
37	calcium (MG)	7
0.06	riboflavin (MG)	0.2
1.1	niacin (MG)	3.6
0.86	pantothenic acid (MG)	0.42
0.42	Vitamin B6 (MG)	0.62
25	folate (UG)	19

0.962 | 0.962 | 0 Complete Comparison:
vs. Cashews

Pumpkin Seeds

Similarity: > 95%

Pumpkin seeds are high in many of the same nutrients as cashews, including dietary fiber, protein, iron and potassium. Also, pumpkin seeds contains more calcium than cashews.

For 100 grams of cashews and pumpkin seeds:

Cashews (3.5 ounces)		Pumpkin Seeds (1.5 cup)
0.42	thiamin (MG)	0.03
0.42	Vitamin B6 (MG)	0.04
3.3	dietary fiber (G)	18
18	protein (G)	19
6.7	iron (MG)	3.3
660	potassium (MG)	919

However, cashews does contain more Vitamin E, thiamin and pantothenic acid than pumpkin seeds by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	446
5.9	sugar (G)	0
7.8	saturated fat (G)	3.7
0.5	Vitamin C (MG)	0.3
0	Vitamin A (UG)	3
0.9	Vitamin E (MG)	0
37	calcium (MG)	55
0.06	riboflavin (MG)	0.05
1.1	niacin (MG)	0.29
0.86	pantothenic acid (MG)	0.06
0.42	Vitamin B6 (MG)	0.04
25	folate (UG)	9

0.956 | 0.956 | 4.91 Complete Comparison:
Pumpkin Seeds vs. Cashews

Oats

Similarity: > 95%

Oats are high in many of the same nutrients as cashews, including dietary fiber, protein, iron and potassium. Moreover, oats contains more calcium, riboflavin, pantothenic acid and folate than cashews.

For 100 grams of cashews and oats:

Cashews (3.5 ounces)		Oats (5/8 cup)
0.42	thiamin (MG)	0.76
0.42	Vitamin B6 (MG)	0.12
3.3	dietary fiber (G)	11
18	protein (G)	17
6.7	iron (MG)	4.7
660	potassium (MG)	429

However, cashews does contain more Vitamin E and Vitamin B6 than oats by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	389
5.9	sugar (G)	0
7.8	saturated fat (G)	1.2
0.5	Vitamin C (MG)	0
0.9	Vitamin E (MG)	0
37	calcium (MG)	54
0.06	riboflavin (MG)	0.14
1.1	niacin (MG)	0.96
0.86	pantothenic acid (MG)	1.3
0.42	Vitamin B6 (MG)	0.12
25	folate (UG)	56

0.953 | 0.953 | 6.04 Complete Comparison:
Oats vs. Cashews

Cornmeal

Similarity: > 95%

Cornmeal is high in many of the same nutrients as cashews, including dietary fiber, protein, iron and potassium. Also, cornmeal contains more niacin than cashews.

For 100 grams of cashews and cornmeal:

Cashews (3.5 ounces)		Cornmeal (7/8 cup)
0.42	thiamin (MG)	0.3
0.42	Vitamin B6 (MG)	0.59
3.3	dietary fiber (G)	9.4
18	protein (G)	9.9
6.7	iron (MG)	3
660	potassium (MG)	322

However, cashews does contain more calcium and thiamin than cornmeal by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	384
5.9	sugar (G)	1.6
7.8	saturated fat (G)	1
0.5	Vitamin C (MG)	0
0.9	Vitamin E (MG)	0.37
37	calcium (MG)	6
0.06	riboflavin (MG)	0.09
1.1	niacin (MG)	2.5
0.86	pantothenic acid (MG)	0.6
0.42	Vitamin B6 (MG)	0.59
25	folate (UG)	34

0.946 | 0.946 | 4.2 Complete Comparison:
Cornmeal vs. Cashews

Sunflower Seeds

Similarity: > 95%

Sunflower seeds are high in many of the same nutrients as cashews, including dietary fiber, protein, saturated fat and iron. Moreover, sunflower seeds contains more calcium, riboflavin, niacin, pantothenic acid and folate than cashews.

For 100 grams of cashews and sunflower seeds:

Cashews (3.5 ounces)		Sunflower Seeds (3/4 cup)
0.42	thiamin (MG)	0.33
0.42	Vitamin B6 (MG)	0.81
3.3	dietary fiber (G)	12
18	protein (G)	17
6.7	iron (MG)	6.8
660	potassium (MG)	491

However, cashews does contain more Vitamin E and thiamin than sunflower seeds by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	619
5.9	sugar (G)	0
7.8	saturated fat (G)	6
0.5	Vitamin C (MG)	1.4
0.9	Vitamin E (MG)	0
37	calcium (MG)	57
0.06	riboflavin (MG)	0.29
1.1	niacin (MG)	4.2
0.86	pantothenic acid (MG)	7.1
0.42	Vitamin B6 (MG)	0.81
25	folate (UG)	238

0.945 | 0.945 | 8.9 Complete Comparison:
Sunflower Seeds vs. Cashews

Brazil Nut

Similarity: > 90%

Brazil nut is high in many of the same nutrients as cashews, including dietary fiber, protein, saturated fat and iron. Also, brazil nut contains more Vitamin E and calcium than cashews.

For 100 grams of cashews and brazil nut:

Cashews (3.5 ounces)		Brazil Nut (3/4 cup)
0.42	thiamin (MG)	0.62
0.42	Vitamin B6 (MG)	0.1
3.3	dietary fiber (G)	7.5
18	protein (G)	14
6.7	iron (MG)	2.4
660	potassium (MG)	659

However, cashews does contain more pantothenic acid and Vitamin B6 than brazil nut by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	659
5.9	sugar (G)	2.3
7.8	saturated fat (G)	16
0.5	Vitamin C (MG)	0.7
0.9	Vitamin E (MG)	5.7
37	calcium (MG)	160
0.06	riboflavin (MG)	0.04
1.1	niacin (MG)	0.3
0.86	pantothenic acid (MG)	0.18
0.42	Vitamin B6 (MG)	0.1
25	folate (UG)	22

0.944 | 0.944 | 7.9 Complete Comparison:
Brazil Nut vs. Cashews

baked goods

Graham Crackers

Similarity: > 95%

Graham crackers are also high in dietary fiber and iron. Moreover, graham crackers contains more calcium, riboflavin, niacin and folate than cashews.

For 100 grams of cashews and graham crackers:

Cashews (3.5 ounces)		Graham Crackers (3.5 ounces)
0.42	thiamin (MG)	0.27
0.42	Vitamin B6 (MG)	0.16
3.3	dietary fiber (G)	3.4
18	protein (G)	6.7
6.7	iron (MG)	3.8
660	potassium (MG)	170

However, cashews does contain more protein, potassium, thiamin and pantothenic acid than graham crackers by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	430
5.9	sugar (G)	25
7.8	saturated fat (G)	1.6
0	trans fat (G)	0.06
0.5	Vitamin C (MG)	0
0.9	Vitamin E (MG)	1.5
37	calcium (MG)	77
0.06	riboflavin (MG)	0.32
1.1	niacin (MG)	4.4
0.86	pantothenic acid (MG)	0.42
0.42	Vitamin B6 (MG)	0.16
25	folate (UG)	91

0.947 | 0.947 | 4.05 Complete Comparison:
Graham Crackers vs. Cashews

Whole Wheat Bread

Similarity: > 90%

Whole wheat bread is high in many of the same nutrients as cashews, including dietary fiber, protein, iron and potassium. Moreover, whole wheat bread contains more calcium, riboflavin, niacin and folate than cashews.

For 100 grams of cashews and whole wheat bread:

Cashews (3.5 ounces)		Whole Wheat Bread (3.5 ounces)
0.42	thiamin (MG)	0.28
0.42	Vitamin B6 (MG)	0.26
3.3	dietary fiber (G)	7.4
18	protein (G)	13
6.7	iron (MG)	2.5
660	potassium (MG)	230

However, cashews does contain more thiamin, pantothenic acid and Vitamin B6 than whole wheat bread by weight.

Here is a comparison of the rest of nutrients:

553	calories (KCAL)	265
5.9	sugar (G)	6.4
7.8	saturated fat (G)	0.87
0.5	Vitamin C (MG)	0.1
0.9	Vitamin E (MG)	0.37
37	calcium (MG)	103
0.06	riboflavin (MG)	0.13
1.1	niacin (MG)	4
0.86	pantothenic acid (MG)	0.34
0.42	Vitamin B6 (MG)	0.26
25	folate (UG)	75

0.943 | 0.943 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Cashews

Other Nutritional Substitutes

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