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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin E6% vs 159%
0.92 mg vs 23.9 mg
- Copper247% vs 122%
2.2 mg vs 1.1 mg
- Riboflavin (B2)15% vs 92%
0.2 mg vs 1.2 mg
- Vitamin K29% vs 0%
34.7 µg vs 0 µg
- Fiber11% vs 39%
3 g vs 10.9 g
- Saturated fatlimit46% vs 20%
9.2 g vs 4.1 g
- Zinc51% vs 30%
5.6 mg vs 3.3 mg
- Selenium21% vs 4%
11.7 µg vs 2 µg
- Calcium3% vs 21%
45 mg vs 268 mg
- Niacin (B3)9% vs 23%
1.4 mg vs 3.6 mg
- Iron33% vs 21%
6 mg vs 3.7 mg
- Protein31% vs 42%
15.3 g vs 21 g
- Thiamin (B1)17% vs 6%
0.2 mg vs 0.077 mg
- Total fat59% vs 67%
46.4 g vs 52.5 g
- Vitamin B615% vs 8%
0.26 mg vs 0.14 mg
- Magnesium62% vs 66%
260 mg vs 279 mg
- Carbohydrates12% vs 8%
32.7 g vs 21 g
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.