Almonds vs Cashew nuts, raw
Both compared per 100 g. They have similar amounts of calories. Almonds has 16% more protein than cashew nuts, raw (21.2 g vs 18.2 g). Almonds has 3.8 times as much fiber as cashew nuts, raw (12.5 g vs 3.3 g). Cashew nuts, raw has 36% more sugars than almonds (5.9 g vs 4.4 g).
The biggest vitamin and mineral differences: Almonds has more Vitamin E (+165% DV), Cashew nuts, raw has more copper (+129% DV) and Almonds has more Riboflavin (B2) (+83% DV).
| Per 100 g | Almonds | Cashew nuts, raw |
|---|---|---|
| Calories | 579 kcal | 553 kcal |
| Protein | 21.2 g | 18.2 g |
| Carbohydrates | 21.6 g | 30.2 g |
| Fiber | 12.5 g | 3.3 g |
| Sugars | 4.4 g | 5.9 g |
| Total fat | 49.9 g | 43.9 g |
| Saturated fat | 3.8 g | 7.8 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 1 mg | 12 mg |
| Water | 4.4 g | 5.2 g |
| Sodium | 1 mg (0%) | 12 mg (0.5%) |
| Vitamin A | 0 µg (0%) | 0 µg (0%) |
| Vitamin C | 0 mg (0%) | 0.5 mg (0.6%) |
| Vitamin D | 0 µg (0%) | 0 µg (0%) |
| Vitamin E | 25.6 mg (171%) | 0.9 mg (6%) |
| Vitamin K | 0 µg (0%) | 34.1 µg (28%) |
| Thiamin (B1) | 0.21 mg (17%) | 0.42 mg (35%) |
| Riboflavin (B2) | 1.1 mg (88%) | 0.058 mg (4%) |
| Niacin (B3) | 3.6 mg (23%) | 1.1 mg (7%) |
| Pantothenic acid (B5) | 0.47 mg (9%) | 0.86 mg (17%) |
| Vitamin B6 | 0.14 mg (8%) | 0.42 mg (25%) |
| Folate (B9) | 44 µg (11%) | 25 µg (6%) |
| Vitamin B12 | 0 µg (0%) | 0 µg (0%) |
| Choline | 52.1 mg (9%) | not reported |
| Calcium | 269 mg (21%) | 37 mg (3%) |
| Iron | 3.7 mg (21%) | 6.7 mg (37%) |
| Magnesium | 270 mg (64%) | 292 mg (70%) |
| Phosphorus | 481 mg (38%) | 593 mg (47%) |
| Potassium | 733 mg (16%) | 660 mg (14%) |
| Zinc | 3.1 mg (28%) | 5.8 mg (53%) |
| Copper | 1 mg (115%) | 2.2 mg (244%) |
| Manganese | 2.2 mg (95%) | 1.7 mg (72%) |
| Selenium | 4.1 µg (7%) | 19.9 µg (36%) |
Bold: the higher value. Percentages are % Daily Value. Sources: USDA FoodData Central: SR Legacy; USDA FoodData Central: SR Legacy. "Not reported" means the source has no value, which is not the same as zero.
Almonds
Almonds contains 579 kcal per 100 g. A typical serving of 1 oz, 23 whole kernels (28.4 g) provides about 164 kcal.
Roughly 72% of its calories come from fat, with 14% from carbohydrates and 14% from protein (estimated with general energy factors).
Cashew nuts, raw
Cashew nuts, raw contains 553 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 157 kcal.
Roughly 67% of its calories come from fat, with 21% from carbohydrates and 12% from protein (estimated with general energy factors).