In short
Gram for gram, the calories are about the same: 574 in 100 g of cashews, 598 of almonds. Both get most of their calories from fat.
More in cashews: copper (2×), vitamin K, saturated fat (2.2×), zinc and 5 more. More in almonds: vitamin E, riboflavin (6×), fiber (3.6×), calcium (6×) and 4 more. 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
21 g protein · 21 g carbs (4.9 g sugars) · 52.5 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.
- Vitamin E0.92 mg · 23.9 mg6%159%
- Copper2.2 mg · 1.1 mg247%122%
- Riboflavin (B2)0.2 mg · 1.2 mg15%92%
- Vitamin K34.7 µg · 0 µg29%0%
- Fiber3 g · 10.9 g11%39%
- Saturated fatlimit9.2 g · 4.1 g46%20%
- Zinc5.6 mg · 3.3 mg51%30%
- Selenium11.7 µg · 2 µg21%4%
- Calcium45 mg · 268 mg3%21%
- Niacin (B3)1.4 mg · 3.6 mg9%23%
- Iron6 mg · 3.7 mg33%21%
- Protein15.3 g · 21 g31%42%
- Thiamin (B1)0.2 mg · 0.077 mg17%6%
- Total fat46.4 g · 52.5 g59%67%
- Vitamin B60.26 mg · 0.14 mg15%8%
- Magnesium260 mg · 279 mg62%66%
- Carbohydrates32.7 g · 21 g12%8%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Cholesterollimit0 mg · 0 mg0%·0%
- Sodiumlimit16 mg · 3 mg1%·<1%
- Potassium565 mg · 713 mg12%·15%
- Phosphorus490 mg · 471 mg39%·38%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Folate69 µg · 55 µg17%·14%
- Vitamin B120 µg · 0 µg0%·0%
- Choline61 mg · 52.1 mg11%·9%
From USDA FoodData Central: Cashews (Survey (FNDDS) 2707493), Almonds (Survey (FNDDS) 2707485). 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.