Almonds vs cashews
Side-by-side nutrition comparison per 100g serving: Nuts, almonds and Nuts, cashew nuts, raw.
Macronutrient Comparison
Calories
Nuts, almonds:
579.0kcal
Nuts, cashew nuts, raw:
553.0kcal
Protein
Nuts, almonds:
21.2g
Nuts, cashew nuts, raw:
18.2g
Carbs
Nuts, almonds:
21.6g
Nuts, cashew nuts, raw:
30.2g
Fat
Nuts, almonds:
49.9g
Nuts, cashew nuts, raw:
43.8g
Values are per 100g serving. Longer bars indicate higher amounts.
Better for Weight Loss
Nuts, cashew nuts, raw has fewer calories (553 vs 579 kcal)
Better for Muscle Building
Nuts, almonds has more protein (21.2g vs 18.2g)
Better for Low-Carb Diets
Nuts, almonds has fewer carbs (21.6g vs 30.2g)
Better for Digestion
Nuts, almonds has more fiber (12.5g vs 3.3g)
Detailed Nutrition Comparison
| Nutrient | Nuts, almonds | Nuts, cashew nuts, raw |
|---|---|---|
| Macronutrients | ||
| Calories | 579 | 553 |
| Protein | 21.2g | 18.2g |
| Carbohydrates | 21.6g | 30.2g |
| Fat | 49.9g | 43.8g |
| Fiber | 12.5g | 3.3g |
| Sugar | — | — |
| Sodium | 1mg | 12mg |
| Vitamins | ||
| Vitamin A | — | — |
| Vitamin C | — | 0.5mg |
| Vitamin D | — | — |
| Vitamin B12 | — | — |
| Minerals | ||
| Calcium | 269mg | 37mg |
| Iron | 3.7mg | 6.7mg |
| Magnesium | 270mg | 292mg |
| Potassium | 733mg | 660mg |
| Zinc | 3.1mg | 5.8mg |
Green-highlighted values indicate the better option for that nutrient. For calories, carbs, fat, sugar, and sodium, lower is highlighted. For protein, fiber, and micronutrients, higher is highlighted. Both foods' values are from USDA FoodData Central (FDC IDs on each food's page).