Almond paste vs Raw cashews
In short
For the same 100 calories you eat 22 g of almond paste or 17 g of raw cashews. Most of those in raw cashews come from fat.
More in almond paste: vitamin E (18×) and riboflavin (2.6×). More in raw cashews: copper (3.9×), zinc (3×), saturated fat (2.8×), vitamin K and magnesium. Everything else is within 4% of a day's needs.
Calories, and where they come from
21.8 g · 2 g protein · 10.4 g carbs (7.9 g sugars) · 6.1 g fat
17.4 g · 2.7 g protein · 5.7 g carbs (0.87 g sugars) · 8.1 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 calories 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.
- Copper0.099 mg · 0.39 mg11%43%
- Vitamin E3 mg · 0.16 mg20%1%
- Zinc0.32 mg · 0.98 mg3%9%
- Saturated fatlimit0.57 g · 1.6 g3%8%
- Vitamin K0 µg · 6 µg0%5%
- Riboflavin (B2)0.09 mg · 0.035 mg7%3%
- Magnesium28.4 mg · 45.3 mg7%11%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2 g · 2.7 g4%·5%
- Total fat6.1 g · 8.1 g8%·10%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates10.4 g · 5.7 g4%·2%
- Fiber1 g · 0.52 g4%·2%
- Sodiumlimit2 mg · 2.8 mg<1%·<1%
- Potassium68.6 mg · 98.4 mg1%·2%
- Calcium37.6 mg · 7.8 mg3%·1%
- Iron0.35 mg · 1 mg2%·6%
- Phosphorus56.3 mg · 85.4 mg5%·7%
- Selenium0.92 µg · 2 µg2%·4%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0.022 mg · 0 mg<1%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.018 mg · 0.035 mg1%·3%
- Niacin (B3)0.31 mg · 0.24 mg2%·2%
- Vitamin B60.008 mg · 0.045 mg<1%·3%
- Folate15.9 µg · 12 µg4%·3%
- Vitamin B120 µg · 0 µg0%·0%
- Choline6.2 mg · 10.6 mg1%·2%
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.