Almond paste vs Raw cashews
In short
Gram for gram, there are 25% more calories in raw cashews than in almond paste (574 vs 458 in 100 g). Most of those in raw cashews come from fat.
More in almond paste: vitamin E (15×), riboflavin (2.1×), calcium (3.8×), fiber and carbohydrates. More in raw cashews: copper (4.9×), zinc (3.8×), saturated fat (3.5×), magnesium (2×) and 10 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
9 g protein · 47.8 g carbs (36.3 g sugars) · 27.7 g fat
15.3 g protein · 32.7 g carbs (5 g sugars) · 46.4 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Copper0.45 mg · 2.2 mg50%247%
- Vitamin E13.5 mg · 0.92 mg90%6%
- Zinc1.5 mg · 5.6 mg13%51%
- Saturated fatlimit2.6 g · 9.2 g13%46%
- Magnesium130 mg · 260 mg31%62%
- Vitamin K0 µg · 34.7 µg0%29%
- Iron1.6 mg · 6 mg9%33%
- Total fat27.7 g · 46.4 g36%59%
- Phosphorus258 mg · 490 mg21%39%
- Riboflavin (B2)0.41 mg · 0.2 mg32%15%
- Selenium4.2 µg · 11.7 µg8%21%
- Vitamin B60.036 mg · 0.26 mg2%15%
- Protein9 g · 15.3 g18%31%
- Thiamin (B1)0.082 mg · 0.2 mg7%17%
- Calcium172 mg · 45 mg13%3%
- Fiber4.8 g · 3 g17%11%
- Choline28.5 mg · 61 mg5%11%
- Carbohydrates47.8 g · 32.7 g17%12%
- Potassium314 mg · 565 mg7%12%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Cholesterollimit0 mg · 0 mg0%·0%
- Sodiumlimit9 mg · 16 mg<1%·1%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0.1 mg · 0 mg<1%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Niacin (B3)1.4 mg · 1.4 mg9%·9%
- Folate73 µg · 69 µg18%·17%
- Vitamin B120 µg · 0 µg0%·0%
Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).
From USDA FoodData Central: Almond paste (SR Legacy 170160), Raw cashews (Survey (FNDDS) 2707494). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.