Unsalted almonds vs Cashews

Unsalted almondsCashews
Same weightSame caloriesOne serving

In short

One serving each: 172 calories in unsalted almonds (1 oz, 28.4 g), 163 calories in cashews (1 oz, 28.4 g). Both get most of their calories from fat.

More in unsalted almonds: vitamin E, riboflavin (5.8×), fiber (3.5×) and calcium (5.8×). More in cashews: copper (2.1×), vitamin K (12×), saturated fat (2.1×), zinc and selenium (6.2×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Unsalted almonds172 cal

1 oz (28.4 g) · 5.8 g protein · 5.8 g carbs (1.3 g sugars) · 15.3 g fat

Cashews163 cal

1 oz (28.4 g) · 4.3 g protein · 9.3 g carbs (1.4 g sugars) · 13.1 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%37.5%75%
  • Vitamin E6.7 mg · 0.26 mg
    45%2%
  • Copper0.3 mg · 0.63 mg
    34%70%
  • Riboflavin (B2)0.33 mg · 0.057 mg
    25%4%
  • Fiber3 g · 0.85 g
    11%3%
  • Vitamin K0.85 µg · 9.8 µg
    1%8%
  • Saturated fatlimit1.2 g · 2.6 g
    6%13%
  • Zinc0.91 mg · 1.6 mg
    8%14%
  • Selenium0.54 µg · 3.3 µg
    1%6%
  • Calcium73.7 mg · 12.8 mg
    6%1%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Protein5.8 g · 4.3 g12%·9%
  • Total fat15.3 g · 13.1 g20%·17%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates5.8 g · 9.3 g2%·3%
  • Sodiumlimit0.85 mg · 4.5 mg<1%·<1%
  • Potassium196 mg · 160 mg4%·3%
  • Iron1 mg · 1.7 mg6%·9%
  • Magnesium76.8 mg · 73.7 mg18%·18%
  • Phosphorus130 mg · 139 mg10%·11%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.021 mg · 0.057 mg2%·5%
  • Niacin (B3)1 mg · 0.4 mg6%·2%
  • Vitamin B60.037 mg · 0.073 mg2%·4%
  • Folate15 µg · 19.6 µg4%·5%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline14.3 mg · 17.3 mg3%·3%

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.

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Compare Unsalted almonds withCashew butterSalted cashewsUnsalted cashewsRaw cashews