Cashews vs Unsalted almonds
In short
Gram for gram, there are 6% more calories in unsalted almonds than in cashews (607 vs 574 in 100 g). Both get most of their calories from fat.
More in cashews: copper (2.1×), vitamin K (12×), saturated fat (2.1×), zinc and 6 more. More in unsalted almonds: vitamin E, riboflavin (5.8×), fiber (3.5×), calcium (5.8×) and 3 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
20.3 g protein · 20.4 g carbs (4.7 g sugars) · 54 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 · 23.8 mg6%158%
- Copper2.2 mg · 1.1 mg247%118%
- Riboflavin (B2)0.2 mg · 1.2 mg15%89%
- Fiber3 g · 10.6 g11%38%
- Vitamin K34.7 µg · 3 µg29%3%
- Saturated fatlimit9.2 g · 4.4 g46%22%
- Zinc5.6 mg · 3.2 mg51%29%
- Selenium11.7 µg · 1.9 µg21%3%
- Calcium45 mg · 260 mg3%20%
- Niacin (B3)1.4 mg · 3.5 mg9%22%
- Iron6 mg · 3.6 mg33%20%
- Thiamin (B1)0.2 mg · 0.075 mg17%6%
- Protein15.3 g · 20.3 g31%41%
- Total fat46.4 g · 54 g59%69%
- Vitamin B60.26 mg · 0.13 mg15%8%
- Carbohydrates32.7 g · 20.4 g12%7%
- Folate69 µg · 53 µg17%13%
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 · 692 mg12%·15%
- Magnesium260 mg · 271 mg62%·65%
- Phosphorus490 mg · 457 mg39%·37%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin B120 µg · 0 µg0%·0%
- Choline61 mg · 50.5 mg11%·9%
From USDA FoodData Central: Cashews (Survey (FNDDS) 2707493), Unsalted almonds (Survey (FNDDS) 2707489). 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.