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Compare Nutrients in 100 Calories Cashew NutsVS Almonds

Weight per 100 Calories

Cashew Nuts
18g
Almonds
17g

Both products have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Cashew Nuts or Almonds?

Macros Ratio

ProteinsFatsCarbs

Cashew Nuts
13%
71%
16%
Almonds
15%
78%
7%

Vitamins

100 kcalRDA for Men 19-30 years
Cashew NutsAlmonds
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
6.33%
2.9%
0.076 mg0.035 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
0.77%
15%
0.01 mg0.197 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
1.2%
3.9%
0.192 mg0.625 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
5.77%
1.85%
0.075 mg0.024 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0.1%
0%
0.09 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
1.1%
29.5%
0.163 mg4.427 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
5.14%
0%
6.166 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
1.13%
1.9%
4.521 μg7.599 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Cashew NutsAlmonds
Calcium
0.67%
4.65%
6.691 mg46.459 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
44%
19.8%
0.397 mg0.178 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
15%
8%
1.208 mg0.641 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
13%
11.7%
52.803 mg46.632 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
13%
16%
0.299 mg0.376 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
15%
12%
107.233 mg83.074 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
2.54%
2.7%
119.349 mg126.598 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
6.54%
1.3%
3.599 μg0.708 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.14%
0.01%
2.17 mg0.173 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
9.5%
4.9%
1.045 mg0.539 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Cashew Nuts vs Almonds:
Raw Cashew Nuts have 2.2 times more Thiamine and 3.1 times more Vitamin B6 than Almonds. While Almonds contain 19.7 times more Vitamin B2, 3.3 times more Vitamin B3, 27.2 times more Vitamin E and 1.7 times more Folate than Raw Cashew Nuts.

Comparing minerals per 100 Calories for Cashew Nuts vs Almonds:
Raw Cashew Nuts have 2.2 times more Copper, 1.9 times more Iron, 1.3 times more Phosphorus, 5.1 times more Selenium and 1.9 times more Zinc than Almonds. While Almonds contain 6.9 times more Calcium and 1.3 times more Manganese than Raw Cashew Nuts. Both Raw Cashew Nuts and Almonds have similar amounts of Magnesium and Potassium per 100 kcal.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Cashew NutsAlmonds
Fat
8.17%
8.9%
7.929 g8.623 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
5.9%
6.52%
3.295 g3.653 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
4.2%
2.86%
5.459 g3.722 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
1.47%
1.04%
1.069 g0.751 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
1.57%
5.7%
0.597 g2.159 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
4.4%
2.05%
1.407 g0.657 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.69%
0.06%
0.011 g0.001 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
8.28%
12.5%
1.407 g2.128 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.03%
0.02%
0.94 g0.762 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Raw Cashew Nuts have 1.5 times more Carbohydrate, 1.4 times more Sugars and 2.1 times more Saturated Fat than Almonds. While Almonds contain 3.6 times more Fiber and 1.5 times more Omega 6 than Raw Cashew Nuts. Both Raw Cashew Nuts and Almonds have similar amounts of Fat, Protein and Energy per 100 kcal.Both Raw Cashew Nuts as well as Almonds have insufficient amounts of Omega 3 in 100 kcal.