Cashews vs Almond paste
In short
Gram for gram, there are 25% more calories in cashews than in almond paste (574 vs 458 in 100 g). Most of the calories in cashews come from fat.
More in cashews: copper (4.9×), zinc (3.8×), saturated fat (3.5×), magnesium (2×) and 10 more. More in almond paste: vitamin E (15×), riboflavin (2.1×), calcium (3.8×), fiber and carbohydrates. Everything else is within 4% of a day's needs.
Calories, and where they come from
15.3 g protein · 32.7 g carbs (5 g sugars) · 46.4 g fat
9 g protein · 47.8 g carbs (36.3 g sugars) · 27.7 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.
- Copper2.2 mg · 0.45 mg247%50%
- Vitamin E0.92 mg · 13.5 mg6%90%
- Zinc5.6 mg · 1.5 mg51%13%
- Saturated fatlimit9.2 g · 2.6 g46%13%
- Magnesium260 mg · 130 mg62%31%
- Vitamin K34.7 µg · 0 µg29%0%
- Iron6 mg · 1.6 mg33%9%
- Total fat46.4 g · 27.7 g59%36%
- Phosphorus490 mg · 258 mg39%21%
- Riboflavin (B2)0.2 mg · 0.41 mg15%32%
- Selenium11.7 µg · 4.2 µg21%8%
- Vitamin B60.26 mg · 0.036 mg15%2%
- Protein15.3 g · 9 g31%18%
- Thiamin (B1)0.2 mg · 0.082 mg17%7%
- Calcium45 mg · 172 mg3%13%
- Fiber3 g · 4.8 g11%17%
- Choline61 mg · 28.5 mg11%5%
- Carbohydrates32.7 g · 47.8 g12%17%
- Potassium565 mg · 314 mg12%7%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Cholesterollimit0 mg · 0 mg0%·0%
- Sodiumlimit16 mg · 9 mg1%·<1%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0.1 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Niacin (B3)1.4 mg · 1.4 mg9%·9%
- Folate69 µg · 73 µg17%·18%
- Vitamin B120 µg · 0 µg0%·0%
From USDA FoodData Central: Cashews (Survey (FNDDS) 2707493), Almond paste (Survey (FNDDS) 2707535). 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.