Unsalted almonds vs Unsalted cashews

Unsalted almondsUnsalted cashews
Same weightSame caloriesOne serving

In short

Gram for gram, the calories are about the same: 607 in 100 g of unsalted almonds, 584 of unsalted 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 unsalted cashews: copper (2×), vitamin K (12×), saturated fat (2.1×), zinc and 5 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Unsalted almonds607 cal

20.3 g protein · 20.4 g carbs (4.7 g sugars) · 54 g fat

Unsalted cashews584 cal

14.8 g protein · 31.7 g carbs (4.9 g sugars) · 48 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 g 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%125%250%
  • Vitamin E23.8 mg · 1.5 mg
    158%10%
  • Copper1.1 mg · 2.2 mg
    118%239%
  • Riboflavin (B2)1.2 mg · 0.19 mg
    89%15%
  • Vitamin K3 µg · 36.7 µg
    3%31%
  • Fiber10.6 g · 2.9 g
    38%10%
  • Saturated fatlimit4.4 g · 9.3 g
    22%46%
  • Zinc3.2 mg · 5.4 mg
    29%49%
  • Selenium1.9 µg · 11.3 µg
    3%21%
  • Calcium260 mg · 44 mg
    20%3%
  • Niacin (B3)3.5 mg · 1.4 mg
    22%8%
  • Iron3.6 mg · 5.8 mg
    20%32%
  • Protein20.3 g · 14.8 g
    41%30%
  • Thiamin (B1)0.075 mg · 0.19 mg
    6%16%
  • Total fat54 g · 48 g
    69%61%
  • Vitamin B60.13 mg · 0.25 mg
    8%15%
  • Magnesium271 mg · 252 mg
    65%60%
  • Carbohydrates20.4 g · 31.7 g
    7%12%

Show as: bars · dots

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 · 548 mg15%·12%
  • Phosphorus457 mg · 475 mg37%·38%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Folate53 µg · 67 µg13%·17%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline50.5 mg · 59.2 mg9%·11%

From USDA FoodData Central: Unsalted almonds (Survey (FNDDS) 2707489), Unsalted cashews (Survey (FNDDS) 2707497). 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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