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  6. Cashew vs. Almonds

Cashew vs. Almonds — In-Depth Nutrition Comparison

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How are cashew and almonds different?

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

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

Infographic

Cashew vs Almonds 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.
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%
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%
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%
Contains more CalciumCalcium +627%
Contains more PotassiumPotassium +11.1%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +31.7%
~equal in Magnesium ~270mg

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

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +40.1%
Contains more WaterWater +17.9%
Contains more ProteinProtein +16.1%
Contains more FatsFats +13.9%
Contains more OtherOther +16.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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
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
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
Contains more StarchStarch +3162.5%
Contains more SucroseSucrose +47.1%
Contains more GlucoseGlucose +240%
Contains more FructoseFructose +120%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.