Salted almonds vs Unsalted cashews
In short
For the same 100 calories you eat 17 g of salted almonds or 17 g of unsalted cashews. Both get most of their calories from fat.
More in salted almonds: vitamin E (16×), riboflavin (5.8×) and fiber (3.5×). More in unsalted cashews: copper (2.1×), vitamin K (13×) and saturated fat (2.2×). Everything else is within 4% of a day's needs.
Calories, and where they come from
16.6 g · 3.3 g protein · 3.4 g carbs (0.78 g sugars) · 8.9 g fat
17.1 g · 2.5 g protein · 5.4 g carbs (0.83 g sugars) · 8.2 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 E3.9 mg · 0.25 mg26%2%
- Copper0.18 mg · 0.37 mg20%41%
- Riboflavin (B2)0.19 mg · 0.033 mg15%3%
- Vitamin K0.5 µg · 6.3 µg<1%5%
- Fiber1.7 g · 0.5 g6%2%
- Saturated fatlimit0.72 g · 1.6 g4%8%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.3 g · 2.5 g7%·5%
- Total fat8.9 g · 8.2 g11%·11%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates3.4 g · 5.4 g1%·2%
- Sodiumlimit64.2 mg · 2.7 mg3%·<1%
- Potassium114 mg · 93.8 mg2%·2%
- Calcium42.9 mg · 7.5 mg3%·1%
- Iron0.6 mg · 1.0 mg3%·6%
- Magnesium44.6 mg · 43.2 mg11%·10%
- Phosphorus75.2 mg · 81.3 mg6%·7%
- Zinc0.53 mg · 0.93 mg5%·8%
- Selenium0.32 µg · 1.9 µg1%·4%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.012 mg · 0.033 mg1%·3%
- Niacin (B3)0.58 mg · 0.23 mg4%·1%
- Vitamin B60.022 mg · 0.042 mg1%·2%
- Folate8.8 µg · 11.5 µg2%·3%
- Vitamin B120 µg · 0 µg0%·0%
- Choline8.3 mg · 10.1 mg2%·2%
From USDA FoodData Central: Salted almonds (Survey (FNDDS) 2707487), Unsalted cashews (Survey (FNDDS) 2707497). 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.