Unsalted almonds vs Salted cashews
In short
Gram for gram, the calories are about the same: 607 in 100 g of unsalted almonds, 578 of salted cashews. Both get most of their calories from fat.
More in unsalted almonds: vitamin E (16×), riboflavin (6×), fiber (3.7×), calcium (5.9×) and 4 more. More in salted cashews: copper (2×), 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
14.7 g protein · 31.4 g carbs (4.8 g sugars) · 47.5 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 10%
23.8 mg vs 1.4 mg
- Copper118% vs 237%
1.1 mg vs 2.1 mg
- Riboflavin (B2)89% vs 15%
1.2 mg vs 0.19 mg
- Vitamin K3% vs 30%
3 µg vs 36.3 µg
- Fiber38% vs 10%
10.6 g vs 2.9 g
- Saturated fatlimit22% vs 46%
4.4 g vs 9.2 g
- Zinc29% vs 49%
3.2 mg vs 5.4 mg
- Sodiumlimit<1% vs 17%
3 mg vs 399 mg
- Selenium3% vs 20%
1.9 µg vs 11.2 µg
- Calcium20% vs 3%
260 mg vs 44 mg
- Niacin (B3)22% vs 8%
3.5 mg vs 1.3 mg
- Iron20% vs 32%
3.6 mg vs 5.8 mg
- Protein41% vs 29%
20.3 g vs 14.7 g
- Thiamin (B1)6% vs 16%
0.075 mg vs 0.19 mg
- Total fat69% vs 61%
54 g vs 47.5 g
- Vitamin B68% vs 14%
0.13 mg vs 0.25 mg
- Magnesium65% vs 60%
271 mg vs 250 mg
- Carbohydrates7% vs 11%
20.4 g vs 31.4 g
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Cholesterollimit0 mg · 0 mg0%·0%
- Potassium692 mg · 543 mg15%·12%
- Phosphorus457 mg · 471 mg37%·38%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Folate53 µg · 66 µg13%·17%
- Vitamin B120 µg · 0 µg0%·0%
- Choline50.5 mg · 58.6 mg9%·11%
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.