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
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 158%
0.92 mg vs 23.8 mg
- Copper247% vs 118%
2.2 mg vs 1.1 mg
- Riboflavin (B2)15% vs 89%
0.2 mg vs 1.2 mg
- Fiber11% vs 38%
3 g vs 10.6 g
- Vitamin K29% vs 3%
34.7 µg vs 3 µg
- Saturated fatlimit46% vs 22%
9.2 g vs 4.4 g
- Zinc51% vs 29%
5.6 mg vs 3.2 mg
- Selenium21% vs 3%
11.7 µg vs 1.9 µg
- Calcium3% vs 20%
45 mg vs 260 mg
- Niacin (B3)9% vs 22%
1.4 mg vs 3.5 mg
- Iron33% vs 20%
6 mg vs 3.6 mg
- Thiamin (B1)17% vs 6%
0.2 mg vs 0.075 mg
- Protein31% vs 41%
15.3 g vs 20.3 g
- Total fat59% vs 69%
46.4 g vs 54 g
- Vitamin B615% vs 8%
0.26 mg vs 0.13 mg
- Carbohydrates12% vs 7%
32.7 g vs 20.4 g
- Folate17% vs 13%
69 µg vs 53 µg
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.