Cashews vs Unsalted almonds
In short
For the same 100 calories you eat 17 g of cashews or 16 g of unsalted almonds. Both get most of their calories from fat.
More in cashews: copper (2.2×), vitamin K (12×), saturated fat (2.2×) and zinc. More in unsalted almonds: vitamin E, riboflavin (5.5×) and fiber (3.3×). Everything else is within 4% of a day's needs.
Calories, and where they come from
17.4 g · 2.7 g protein · 5.7 g carbs (0.87 g sugars) · 8.1 g fat
16.5 g · 3.3 g protein · 3.4 g carbs (0.78 g sugars) · 8.9 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 calories 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 E0.16 mg · 3.9 mg1%26%
- Copper0.39 mg · 0.18 mg43%20%
- Riboflavin (B2)0.035 mg · 0.19 mg3%15%
- Vitamin K6 µg · 0.49 µg5%<1%
- Saturated fatlimit1.6 g · 0.72 g8%4%
- Fiber0.52 g · 1.7 g2%6%
- Zinc0.98 mg · 0.53 mg9%5%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2.7 g · 3.3 g5%·7%
- Total fat8.1 g · 8.9 g10%·11%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates5.7 g · 3.4 g2%·1%
- Sodiumlimit2.8 mg · 0.49 mg<1%·<1%
- Potassium98.4 mg · 114 mg2%·2%
- Calcium7.8 mg · 42.8 mg1%·3%
- Iron1 mg · 0.6 mg6%·3%
- Magnesium45.3 mg · 44.6 mg11%·11%
- Phosphorus85.4 mg · 75.3 mg7%·6%
- Selenium2 µg · 0.31 µg4%·1%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.035 mg · 0.012 mg3%·1%
- Niacin (B3)0.24 mg · 0.58 mg2%·4%
- Vitamin B60.045 mg · 0.022 mg3%·1%
- Folate12 µg · 8.7 µg3%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline10.6 mg · 8.3 mg2%·2%
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.