Unsalted almonds vs Unsalted cashews
In short
One serving each: 172 calories in unsalted almonds (1 oz, 28.4 g), 166 calories in unsalted cashews (1 oz, 28.4 g). Both get most of their calories from fat.
More in unsalted almonds: vitamin E (16×), riboflavin (6×), fiber (3.7×) and calcium (5.9×). More in unsalted cashews: copper (2×), vitamin K (12×), saturated fat (2.1×), zinc and selenium (5.9×). Everything else is within 4% of a day's needs.
Calories, and where they come from
1 oz (28.4 g) · 5.8 g protein · 5.8 g carbs (1.3 g sugars) · 15.3 g fat
1 oz (28.4 g) · 4.2 g protein · 9 g carbs (1.4 g sugars) · 13.6 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin E45% vs 3%
6.7 mg vs 0.41 mg
- Copper34% vs 68%
0.3 mg vs 0.61 mg
- Riboflavin (B2)25% vs 4%
0.33 mg vs 0.055 mg
- Vitamin K1% vs 9%
0.85 µg vs 10.4 µg
- Fiber11% vs 3%
3 g vs 0.82 g
- Saturated fatlimit6% vs 13%
1.2 g vs 2.6 g
- Zinc8% vs 14%
0.91 mg vs 1.5 mg
- Selenium1% vs 6%
0.54 µg vs 3.2 µg
- Calcium6% vs 1%
73.7 mg vs 12.5 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein5.8 g · 4.2 g12%·8%
- Total fat15.3 g · 13.6 g20%·17%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates5.8 g · 9 g2%·3%
- Sodiumlimit0.85 mg · 4.5 mg<1%·<1%
- Potassium196 mg · 155 mg4%·3%
- Iron1 mg · 1.6 mg6%·9%
- Magnesium76.8 mg · 71.4 mg18%·17%
- Phosphorus130 mg · 135 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 · 0.055 mg2%·5%
- Niacin (B3)1 mg · 0.38 mg6%·2%
- Vitamin B60.037 mg · 0.07 mg2%·4%
- Folate15 µg · 19 µg4%·5%
- Vitamin B120 µg · 0 µg0%·0%
- Choline14.3 mg · 16.8 mg3%·3%
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.