In short
One serving each: 163 calories in cashews (1 oz, 28.4 g), 170 calories in almonds (1 oz, 28.4 g). Both get most of their calories from fat.
More in cashews: copper (2×), vitamin K, saturated fat (2.2×), zinc and selenium (5.8×). More in almonds: vitamin E, riboflavin (6×), fiber (3.6×) and calcium (6×). Everything else is within 4% of a day's needs.
Calories, and where they come from
1 oz (28.4 g) · 4.3 g protein · 9.3 g carbs (1.4 g sugars) · 13.1 g fat
1 oz (28.4 g) · 5.9 g protein · 6 g carbs (1.4 g sugars) · 14.9 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Vitamin E2% vs 45%
0.26 mg vs 6.8 mg
- Copper70% vs 35%
0.63 mg vs 0.31 mg
- Riboflavin (B2)4% vs 26%
0.057 mg vs 0.34 mg
- Vitamin K8% vs 0%
9.8 µg vs 0 µg
- Fiber3% vs 11%
0.85 g vs 3.1 g
- Saturated fatlimit13% vs 6%
2.6 g vs 1.2 g
- Zinc14% vs 9%
1.6 mg vs 0.94 mg
- Selenium6% vs 1%
3.3 µg vs 0.57 µg
- Calcium1% vs 6%
12.8 mg vs 76 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein4.3 g · 5.9 g9%·12%
- Total fat13.1 g · 14.9 g17%·19%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates9.3 g · 6 g3%·2%
- Sodiumlimit4.5 mg · 0.85 mg<1%·<1%
- Potassium160 mg · 202 mg3%·4%
- Iron1.7 mg · 1.1 mg9%·6%
- Magnesium73.7 mg · 79.1 mg18%·19%
- Phosphorus139 mg · 134 mg11%·11%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.057 mg · 0.022 mg5%·2%
- Niacin (B3)0.4 mg · 1 mg2%·6%
- Vitamin B60.073 mg · 0.039 mg4%·2%
- Folate19.6 µg · 15.6 µg5%·4%
- Vitamin B120 µg · 0 µg0%·0%
- Choline17.3 mg · 14.8 mg3%·3%
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.