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  6. Almonds vs. Cashew

Almonds vs. Cashew — In-Depth Nutrition Comparison

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How are almonds and cashew different?

  • Almonds are richer in vitamin E, vitamin B2, fiber, calcium, and manganese, while cashew is higher in copper, iron, selenium, vitamin K, and zinc.
  • Almonds cover your daily need for vitamin E, 165% more than cashew.
  • Almonds contain 20 times more vitamin B2 than cashew. Almonds contain 1.138mg of vitamin B2, while cashew contains 0.058mg.
  • Cashew has a higher glycemic index (25) than almonds (0).

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

Infographic

Almonds 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Cashew
Cashew
5
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 +627%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +31.7%
Contains more IronIron +80.1%
Contains more CopperCopper +112.9%
Contains more ZincZinc +85.3%
Contains more PhosphorusPhosphorus +23.3%
Contains more SeleniumSelenium +385.4%
~equal in Magnesium ~292mg
~equal in Potassium ~660mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Cashew
Cashew
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.7% 0% 0% 18% 106% 13% 20% 52% 96% 0% 85% 19%
Contains more Vitamin EVitamin E +2747.8%
Contains more Vitamin B2Vitamin B2 +1862.1%
Contains more Vitamin B3Vitamin B3 +240.7%
Contains more FolateFolate +76%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +106.3%
Contains more Vitamin B5Vitamin B5 +83.4%
Contains more Vitamin B6Vitamin B6 +204.4%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almonds Cashew DV% diff.
Vitamin E 25.63mg 0.9mg 165%
Copper 1.031mg 2.195mg 129%
Vitamin B2 1.138mg 0.058mg 83%
Iron 3.71mg 6.68mg 37%
Fiber 12.5g 3.3g 37%
Polyunsaturated fat 12.329g 7.845g 30%
Selenium 4.1µg 19.9µg 29%
Vitamin K 0µg 34.1µg 28%
Zinc 3.12mg 5.78mg 24%
Calcium 269mg 37mg 23%
Manganese 2.179mg 1.655mg 23%
Vitamin B6 0.137mg 0.417mg 22%
Monounsaturated fat 31.551g 23.797g 19%
Vitamin B1 0.205mg 0.423mg 18%
Saturated fat 3.802g 7.783g 18%
Phosphorus 481mg 593mg 16%
Vitamin B3 3.618mg 1.062mg 16%
Fats 49.93g 43.85g 9%
Starch 0.72g 23.49g 9%
Choline 52.1mg 9%
Vitamin B5 0.471mg 0.864mg 8%
Protein 21.15g 18.22g 6%
Magnesium 270mg 292mg 5%
Folate 44µg 25µg 5%
Carbs 21.55g 30.19g 3%
Potassium 733mg 660mg 2%
Calories 579kcal 553kcal 1%
Vitamin C 0mg 0.5mg 1%
Protein per 100 calories 3.7g 3.3g N/A
Calories per 10 g protein 274kcal 304kcal N/A
Weight per 100 calories 17g 18g N/A
Unsaturated / Saturated Fat ratio 12 4.1 N/A
Net carbs 9.05g 26.89g N/A
Sugar 4.35g 5.91g N/A
Sodium 1mg 12mg 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.287mg 0%
Threonine 0.601mg 0.688mg 0%
Isoleucine 0.751mg 0.789mg 0%
Leucine 1.473mg 1.472mg 0%
Lysine 0.568mg 0.928mg 0%
Methionine 0.157mg 0.362mg 0%
Phenylalanine 1.132mg 0.951mg 0%
Valine 0.855mg 1.094mg 0%
Histidine 0.539mg 0.456mg 0%
Fructose 0.11g 0.05g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Cashew
Cashew
2
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 ProteinProtein +16.1%
Contains more FatsFats +13.9%
Contains more OtherOther +16.5%
Contains more CarbsCarbs +40.1%
Contains more WaterWater +17.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Cashew
Cashew
0
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 -51.1%
Contains more Mono. FatMonounsaturated fat +32.6%
Contains more Poly. FatPolyunsaturated fat +57.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Cashew
Cashew
2
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +240%
Contains more FructoseFructose +120%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +3162.5%
Contains more SucroseSucrose +47.1%
~equal in Lactose ~0g

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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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.