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Almond paste vs. Cashew — In-Depth Nutrition Comparison

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How are Almond paste and Cashew different?

  • Almond paste is richer in Vitamin E , while Cashew is higher in Copper, Iron, Phosphorus, Zinc, Magnesium, Manganese, Vitamin B6, Selenium, and Vitamin K.
  • Cashew covers your daily need of Copper 193% more than Almond paste.
  • Almond paste contains 15 times more Vitamin E than Cashew. Almond paste contains 13.54mg of Vitamin E , while Cashew contains 0.9mg.

Nuts, almond paste and Nuts, cashew nuts, raw types were used in this article.

Infographic

Almond paste vs Cashew infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 52% 28% 60% 151% 40% 111% 1.2% 112% 23%
Cashew
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more CalciumCalcium +364.9%
Contains less SodiumSodium -25%
Contains more MagnesiumMagnesium +124.6%
Contains more PotassiumPotassium +110.2%
Contains more IronIron +317.5%
Contains more CopperCopper +383.5%
Contains more ZincZinc +290.5%
Contains more PhosphorusPhosphorus +129.8%
Contains more ManganeseManganese +93.3%
Contains more SeleniumSelenium +373.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 271% 0% 21% 96% 27% 6.8% 8.3% 0% 0% 55% 16%
Cashew
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin E Vitamin E +1404.4%
Contains more Vitamin B2Vitamin B2 +613.8%
Contains more Vitamin B3Vitamin B3 +33.9%
Contains more FolateFolate +192%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin B1Vitamin B1 +415.9%
Contains more Vitamin B5Vitamin B5 +664.6%
Contains more Vitamin B6Vitamin B6 +1058.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 28% 48% 14%
Protein: 9 g
Fats: 27.74 g
Carbs: 47.81 g
Water: 14.08 g
Other: 1.37 g
Cashew
3
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more CarbsCarbs +58.4%
Contains more WaterWater +170.8%
Contains more ProteinProtein +102.4%
Contains more FatsFats +58.1%
Contains more OtherOther +85.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 68% 22%
Saturated Fat: Sat. Fat 2.629 g
Monounsaturated Fat: Mono. Fat 18.012 g
Polyunsaturated fat: Poly. Fat 5.821 g
Cashew
2
20% 60% 20%
Saturated Fat: Sat. Fat 7.783 g
Monounsaturated Fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated Fat -66.2%
Contains more Mono. FatMonounsaturated Fat +32.1%
Contains more Poly. FatPolyunsaturated fat +34.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond paste Cashew
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond paste Cashew Opinion
Calories 458kcal 553kcal Cashew
Protein 9g 18.22g Cashew
Fats 27.74g 43.85g Cashew
Vitamin C 0.1mg 0.5mg Cashew
Net carbs 43.01g 26.89g Almond paste
Carbs 47.81g 30.19g Almond paste
Magnesium 130mg 292mg Cashew
Calcium 172mg 37mg Almond paste
Potassium 314mg 660mg Cashew
Iron 1.6mg 6.68mg Cashew
Sugar 36.25g 5.91g Cashew
Fiber 4.8g 3.3g Almond paste
Copper 0.454mg 2.195mg Cashew
Zinc 1.48mg 5.78mg Cashew
Starch 23.49g Cashew
Phosphorus 258mg 593mg Cashew
Sodium 9mg 12mg Almond paste
Vitamin E 13.54mg 0.9mg Almond paste
Manganese 0.856mg 1.655mg Cashew
Selenium 4.2µg 19.9µg Cashew
Vitamin B1 0.082mg 0.423mg Cashew
Vitamin B2 0.414mg 0.058mg Almond paste
Vitamin B3 1.422mg 1.062mg Almond paste
Vitamin B5 0.113mg 0.864mg Cashew
Vitamin B6 0.036mg 0.417mg Cashew
Vitamin K 0µg 34.1µg Cashew
Folate 73µg 25µg Almond paste
Choline 28.5mg Almond paste
Saturated Fat 2.629g 7.783g Almond paste
Monounsaturated Fat 18.012g 23.797g Cashew
Polyunsaturated fat 5.821g 7.845g Cashew
Tryptophan 0.287mg Cashew
Threonine 0.688mg Cashew
Isoleucine 0.789mg Cashew
Leucine 1.472mg Cashew
Lysine 0.928mg Cashew
Methionine 0.362mg Cashew
Phenylalanine 0.951mg Cashew
Valine 1.094mg Cashew
Histidine 0.456mg Cashew
Fructose 0.05g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond paste Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Almond paste
32%
Cashew
Minerals Daily Need Coverage Score
67%
Almond paste
200%
Cashew

Comparison summary

Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 30.34g)
Which food contains less Sodium?
Almond paste
Almond paste contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Almond paste
Almond paste is lower in Saturated Fat (difference - 5.154g)
Which food is lower in glycemic index?
Almond paste
Almond paste is lower in glycemic index (difference - 25)
Which food is cheaper?
Almond paste
Almond paste is cheaper (difference - $2.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170160/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.