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
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 E158% vs 6%
23.8 mg vs 0.92 mg
- Copper118% vs 247%
1.1 mg vs 2.2 mg
- Riboflavin (B2)89% vs 15%
1.2 mg vs 0.2 mg
- Fiber38% vs 11%
10.6 g vs 3 g
- Vitamin K3% vs 29%
3 µg vs 34.7 µg
- Saturated fatlimit22% vs 46%
4.4 g vs 9.2 g
- Zinc29% vs 51%
3.2 mg vs 5.6 mg
- Selenium3% vs 21%
1.9 µg vs 11.7 µg
- Calcium20% vs 3%
260 mg vs 45 mg
- Niacin (B3)22% vs 9%
3.5 mg vs 1.4 mg
- Iron20% vs 33%
3.6 mg vs 6 mg
- Thiamin (B1)6% vs 17%
0.075 mg vs 0.2 mg
- Protein41% vs 31%
20.3 g vs 15.3 g
- Total fat69% vs 59%
54 g vs 46.4 g
- Vitamin B68% vs 15%
0.13 mg vs 0.26 mg
- Carbohydrates7% vs 12%
20.4 g vs 32.7 g
- Folate13% vs 17%
53 µg vs 69 µg
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.