Cashews vs Unsalted almonds
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
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) · 5.8 g protein · 5.8 g carbs (1.3 g sugars) · 15.3 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 6.7 mg
- Copper70% vs 34%
0.63 mg vs 0.3 mg
- Riboflavin (B2)4% vs 25%
0.057 mg vs 0.33 mg
- Fiber3% vs 11%
0.85 g vs 3 g
- Vitamin K8% vs 1%
9.8 µg vs 0.85 µg
- Saturated fatlimit13% vs 6%
2.6 g vs 1.2 g
- Zinc14% vs 8%
1.6 mg vs 0.91 mg
- Selenium6% vs 1%
3.3 µg vs 0.54 µg
- Calcium1% vs 6%
12.8 mg vs 73.7 mg
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.