Cashews vs Unsalted almonds

CashewsUnsalted almonds
Same weightSame caloriesOne serving

In short

One serving each: 163 calories in cashews (1 oz, 28.4 g), 172 calories in unsalted almonds (1 oz, 28.4 g). Both get most of their calories from fat.

More in cashews: copper (2.1×), vitamin K (12×), saturated fat (2.1×), zinc and selenium (6.2×). More in unsalted almonds: vitamin E, riboflavin (5.8×), fiber (3.5×) and calcium (5.8×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Cashews163 cal

1 oz (28.4 g) · 4.3 g protein · 9.3 g carbs (1.4 g sugars) · 13.1 g fat

Unsalted almonds172 cal

1 oz (28.4 g) · 5.8 g protein · 5.8 g carbs (1.3 g sugars) · 15.3 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%37.5%75%
  • Vitamin E0.26 mg · 6.7 mg
    2%45%
  • Copper0.63 mg · 0.3 mg
    70%34%
  • Riboflavin (B2)0.057 mg · 0.33 mg
    4%25%
  • Fiber0.85 g · 3 g
    3%11%
  • Vitamin K9.8 µg · 0.85 µg
    8%1%
  • Saturated fatlimit2.6 g · 1.2 g
    13%6%
  • Zinc1.6 mg · 0.91 mg
    14%8%
  • Selenium3.3 µg · 0.54 µg
    6%1%
  • Calcium12.8 mg · 73.7 mg
    1%6%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Protein4.3 g · 5.8 g9%·12%
  • Total fat13.1 g · 15.3 g17%·20%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates9.3 g · 5.8 g3%·2%
  • Sodiumlimit4.5 mg · 0.85 mg<1%·<1%
  • Potassium160 mg · 196 mg3%·4%
  • Iron1.7 mg · 1 mg9%·6%
  • Magnesium73.7 mg · 76.8 mg18%·18%
  • Phosphorus139 mg · 130 mg11%·10%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.057 mg · 0.021 mg5%·2%
  • Niacin (B3)0.4 mg · 1 mg2%·6%
  • Vitamin B60.073 mg · 0.037 mg4%·2%
  • Folate19.6 µg · 15 µg5%·4%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline17.3 mg · 14.3 mg3%·3%

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.

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