Unsalted almonds vs Salted cashews
In short
For the same 100 calories you eat 16 g of unsalted almonds or 17 g of salted cashews. Both get most of their calories from fat.
More in unsalted almonds: vitamin E (16×), riboflavin (5.8×) and fiber (3.5×). More in salted 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
16.5 g · 3.3 g protein · 3.4 g carbs (0.78 g sugars) · 8.9 g fat
17.3 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 K0.49 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%
- Sodiumlimit0.49 mg · 69 mg<1%·3%
- Potassium114 mg · 93.9 mg2%·2%
- Calcium42.8 mg · 7.6 mg3%·1%
- Iron0.6 mg · 1.0 mg3%·6%
- Magnesium44.6 mg · 43.3 mg11%·10%
- Phosphorus75.3 mg · 81.5 mg6%·7%
- Zinc0.53 mg · 0.93 mg5%·8%
- Selenium0.31 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 · 0.043 mg1%·3%
- Folate8.7 µg · 11.4 µg2%·3%
- Vitamin B120 µg · 0 µg0%·0%
- Choline8.3 mg · 10.1 mg2%·2%
From USDA FoodData Central: Unsalted almonds (Survey (FNDDS) 2707489), Salted cashews (Survey (FNDDS) 2707495). 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.