Unsalted almonds vs Cashews
In short
For the same 100 calories you eat 16 g of unsalted almonds or 17 g of cashews. Both get most of their calories from fat.
More in unsalted almonds: vitamin E, riboflavin (5.5×) and fiber (3.3×). More in cashews: copper (2.2×), vitamin K (12×), saturated fat (2.2×) and zinc. Everything else is within 4% of a day's needs.
Calories, and where they come from
16.5 g · 3.3 g protein · 3.4 g carbs (0.78 g sugars) · 8.9 g fat
17.4 g · 2.7 g protein · 5.7 g carbs (0.87 g sugars) · 8.1 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 calories 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 E26% vs 1%
3.9 mg vs 0.16 mg
- Copper20% vs 43%
0.18 mg vs 0.39 mg
- Riboflavin (B2)15% vs 3%
0.19 mg vs 0.035 mg
- Vitamin K<1% vs 5%
0.49 µg vs 6 µg
- Saturated fatlimit4% vs 8%
0.72 g vs 1.6 g
- Fiber6% vs 2%
1.7 g vs 0.52 g
- Zinc5% vs 9%
0.53 mg vs 0.98 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.3 g · 2.7 g7%·5%
- Total fat8.9 g · 8.1 g11%·10%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates3.4 g · 5.7 g1%·2%
- Sodiumlimit0.49 mg · 2.8 mg<1%·<1%
- Potassium114 mg · 98.4 mg2%·2%
- Calcium42.8 mg · 7.8 mg3%·1%
- Iron0.6 mg · 1 mg3%·6%
- Magnesium44.6 mg · 45.3 mg11%·11%
- Phosphorus75.3 mg · 85.4 mg6%·7%
- Selenium0.31 µg · 2 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 · 0.035 mg1%·3%
- Niacin (B3)0.58 mg · 0.24 mg4%·2%
- Vitamin B60.022 mg · 0.045 mg1%·3%
- Folate8.7 µg · 12 µg2%·3%
- Vitamin B120 µg · 0 µg0%·0%
- Choline8.3 mg · 10.6 mg2%·2%
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.