Nuts Almonds vs Nuts Cashew Nuts
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Nuts Almonds has more protein per 100 calories: 3.5 g against 2.78 g.
- Nuts Almonds leads in 19 micronutrients, including Riboflavin (B2), Niacin (B3), Vitamin E.
- Nuts Cashew Nuts leads in 19 micronutrients, including Thiamin (B1), Pantothenic Acid (B5), Vitamin B6.
Per 100 calories
| Nutrient | Nuts Almonds | Nuts Cashew Nuts |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.5 g | 2.78 g |
| Carbs | 3.21 g | 5.42 g |
| Fat | 8.94 g | 8.16 g |
| Vitamins | ||
| Thiamin (B1) | 0.014 mg | 0.049 mg |
| Riboflavin (B2) | 0.164 mg | 0.036 mg |
| Niacin (B3) | 0.606 mg | 0.272 mg |
| Pantothenic Acid (B5) | 0.046 mg | 0.182 mg |
| Vitamin B6 | 0.021 mg | 0.05 mg |
| Folate | 6.8 µg | 8.15 µg |
| Choline | 8.65 mg | 10.6 mg |
| Vitamin C | 0 mg | 0.026 mg |
| Vitamin E | 4.14 mg | 0.159 mg |
| Vitamin K | 0 µg | 6.01 µg |
| Minerals | ||
| Calcium | 46.4 mg | 7.63 mg |
| Iron | 0.615 mg | 1.04 mg |
| Magnesium | 45.9 mg | 46.2 mg |
| Phosphorus | 77.8 mg | 88.5 mg |
| Potassium | 117 mg | 104 mg |
| Sodium | 0.332 mg | 2.51 mg |
| Zinc | 0.529 mg | 0.949 mg |
| Copper | 0.171 mg | 0.369 mg |
| Manganese | 0.389 mg | 0.216 mg |
| Selenium | 0.506 µg | 2.77 µg |
| Carbohydrates | ||
| Fiber | 1.78 g | 0.546 g |
| Sugar | 0.781 g | 0.868 g |
| Starch | 0.107 g | 1.89 g |
| Fructose | 0.001 g | 0.014 g |
| Fats | ||
| Polyunsaturated Fat | 2.2 g | 1.42 g |
| Monounsaturated Fat | 5.63 g | 4.61 g |
| Saturated Fat | 0.689 g | 1.53 g |
| Trans Fat | 0.001 g | 0 g |
| Omega-3 (ALA) | 0.001 g | 0 g |
| Omega-6 (Linoleic Acid) | 2.19 g | 1.4 g |
| Amino Acids | ||
| Histidine | 0.093 g | 0.071 g |
| Isoleucine | 0.119 g | 0.127 g |
| Leucine | 0.243 g | 0.229 g |
| Lysine | 0.096 g | 0.145 g |
| Methionine | 0.029 g | 0.053 g |
| Cystine | 0.041 g | 0.056 g |
| Phenylalanine | 0.188 g | 0.145 g |
| Tyrosine | 0.081 g | 0.083 g |
| Threonine | 0.106 g | 0.106 g |
| Tryptophan | 0.033 g | 0.044 g |
| Valine | 0.137 g | 0.178 g |
| Arginine | 0.407 g | 0.321 g |
| Alanine | 0.165 g | 0.128 g |
| Serine | 0.444 g | 0.274 g |
| Proline | 0.939 g | 0.674 g |
| Glycine | 0.24 g | 0.145 g |
| Aspartic Acid | 0.16 g | 0.125 g |
| Glutamic Acid | 0.158 g | 0.16 g |
Per 100 grams
| Nutrient | Nuts Almonds | Nuts Cashew Nuts |
|---|---|---|
| Calories | 603 kcal | 577 kcal |
| Protein | 21.1 g | 16.1 g |
| Carbs | 19.4 g | 31.3 g |
| Fat | 53.9 g | 47.1 g |
| Vitamins | ||
| Thiamin (B1) | 0.084 mg | 0.282 mg |
| Riboflavin (B2) | 0.99 mg | 0.209 mg |
| Niacin (B3) | 3.65 mg | 1.57 mg |
| Pantothenic Acid (B5) | 0.275 mg | 1.05 mg |
| Vitamin B6 | 0.127 mg | 0.29 mg |
| Folate | 41 µg | 47 µg |
| Choline | 52.1 mg | 61 mg |
| Vitamin C | 0 mg | 0.15 mg |
| Vitamin E | 25 mg | 0.92 mg |
| Vitamin K | 0 µg | 34.7 µg |
| Minerals | ||
| Calcium | 280 mg | 44 mg |
| Iron | 3.71 mg | 6.03 mg |
| Magnesium | 277 mg | 267 mg |
| Phosphorus | 469 mg | 511 mg |
| Potassium | 706 mg | 599 mg |
| Sodium | 2 mg | 14.5 mg |
| Zinc | 3.19 mg | 5.48 mg |
| Copper | 1.03 mg | 2.13 mg |
| Manganese | 2.35 mg | 1.25 mg |
| Selenium | 3.05 µg | 16 µg |
| Carbohydrates | ||
| Fiber | 10.7 g | 3.15 g |
| Sugar | 4.71 g | 5.01 g |
| Starch | 0.645 g | 10.9 g |
| Fructose | 0.005 g | 0.08 g |
| Fats | ||
| Polyunsaturated Fat | 13.3 g | 8.2 g |
| Monounsaturated Fat | 34 g | 26.6 g |
| Saturated Fat | 4.15 g | 8.82 g |
| Trans Fat | 0.007 g | 0 g |
| Omega-3 (ALA) | 0.006 g | 0 g |
| Omega-6 (Linoleic Acid) | 13.2 g | 8.07 g |
| Amino Acids | ||
| Histidine | 0.563 g | 0.41 g |
| Isoleucine | 0.718 g | 0.73 g |
| Leucine | 1.47 g | 1.32 g |
| Lysine | 0.581 g | 0.837 g |
| Methionine | 0.172 g | 0.304 g |
| Cystine | 0.248 g | 0.324 g |
| Phenylalanine | 1.14 g | 0.835 g |
| Tyrosine | 0.488 g | 0.48 g |
| Threonine | 0.636 g | 0.614 g |
| Tryptophan | 0.201 g | 0.251 g |
| Valine | 0.823 g | 1.03 g |
| Arginine | 2.45 g | 1.85 g |
| Alanine | 0.995 g | 0.738 g |
| Serine | 2.68 g | 1.58 g |
| Proline | 5.66 g | 3.89 g |
| Glycine | 1.45 g | 0.835 g |
| Aspartic Acid | 0.964 g | 0.72 g |
| Glutamic Acid | 0.952 g | 0.923 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Nuts Almonds and Nuts Cashew Nuts, including preparation variants and research-cited compound levels, or compare any two foods.