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Cashew vs. Almond paste — In-Depth Nutrition Comparison

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How are Cashew and Almond paste different?

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

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

Infographic

Cashew vs Almond paste infographic
Infographic link

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.
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%
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%
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%
Contains more CalciumCalcium +364.9%
Contains less SodiumSodium -25%

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.
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%
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%
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 +∞%
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%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
9% 28% 48% 14%
Protein: 9 g
Fats: 27.74 g
Carbs: 47.81 g
Water: 14.08 g
Other: 1.37 g
Contains more ProteinProtein +102.4%
Contains more FatsFats +58.1%
Contains more OtherOther +85.4%
Contains more CarbsCarbs +58.4%
Contains more WaterWater +170.8%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Almond paste
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 Cashew Almond paste Opinion
Calories 553kcal 458kcal Cashew
Protein 18.22g 9g Cashew
Fats 43.85g 27.74g Cashew
Vitamin C 0.5mg 0.1mg Cashew
Net carbs 26.89g 43.01g Almond paste
Carbs 30.19g 47.81g Almond paste
Magnesium 292mg 130mg Cashew
Calcium 37mg 172mg Almond paste
Potassium 660mg 314mg Cashew
Iron 6.68mg 1.6mg Cashew
Sugar 5.91g 36.25g Cashew
Fiber 3.3g 4.8g Almond paste
Copper 2.195mg 0.454mg Cashew
Zinc 5.78mg 1.48mg Cashew
Starch 23.49g Cashew
Phosphorus 593mg 258mg Cashew
Sodium 12mg 9mg Almond paste
Vitamin E 0.9mg 13.54mg Almond paste
Manganese 1.655mg 0.856mg Cashew
Selenium 19.9µg 4.2µg Cashew
Vitamin B1 0.423mg 0.082mg Cashew
Vitamin B2 0.058mg 0.414mg Almond paste
Vitamin B3 1.062mg 1.422mg Almond paste
Vitamin B5 0.864mg 0.113mg Cashew
Vitamin B6 0.417mg 0.036mg Cashew
Vitamin K 34.1µg 0µg Cashew
Folate 25µg 73µg Almond paste
Choline 28.5mg Almond paste
Saturated Fat 7.783g 2.629g Almond paste
Monounsaturated Fat 23.797g 18.012g Cashew
Polyunsaturated fat 7.845g 5.821g 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
Cashew Almond paste
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
32%
Cashew
38%
Almond paste
Minerals Daily Need Coverage Score
200%
Cashew
67%
Almond paste

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