Unsalted almonds vs Cashews
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 unsalted almonds: vitamin E, riboflavin (5.8×), fiber (3.5×), calcium (5.8×) and 3 more. More in cashews: copper (2.1×), vitamin K (12×), saturated fat (2.1×), zinc and 6 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
20.3 g protein · 20.4 g carbs (4.7 g sugars) · 54 g fat
15.3 g protein · 32.7 g carbs (5 g sugars) · 46.4 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 g 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 E23.8 mg · 0.92 mg158%6%
- Copper1.1 mg · 2.2 mg118%247%
- Riboflavin (B2)1.2 mg · 0.2 mg89%15%
- Fiber10.6 g · 3 g38%11%
- Vitamin K3 µg · 34.7 µg3%29%
- Saturated fatlimit4.4 g · 9.2 g22%46%
- Zinc3.2 mg · 5.6 mg29%51%
- Selenium1.9 µg · 11.7 µg3%21%
- Calcium260 mg · 45 mg20%3%
- Niacin (B3)3.5 mg · 1.4 mg22%9%
- Iron3.6 mg · 6 mg20%33%
- Thiamin (B1)0.075 mg · 0.2 mg6%17%
- Protein20.3 g · 15.3 g41%31%
- Total fat54 g · 46.4 g69%59%
- Vitamin B60.13 mg · 0.26 mg8%15%
- Carbohydrates20.4 g · 32.7 g7%12%
- Folate53 µg · 69 µg13%17%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Cholesterollimit0 mg · 0 mg0%·0%
- Sodiumlimit3 mg · 16 mg<1%·1%
- Potassium692 mg · 565 mg15%·12%
- Magnesium271 mg · 260 mg65%·62%
- Phosphorus457 mg · 490 mg37%·39%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin B120 µg · 0 µg0%·0%
- Choline50.5 mg · 61 mg9%·11%
From USDA FoodData Central: Unsalted almonds (Survey (FNDDS) 2707489), Cashews (Survey (FNDDS) 2707493). 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.