Almonds vs Cashews: nutrition compared
Almonds has over 28× the vitamin E, over 19× the riboflavin, over 6× the calcium of Cashews per 100 g. Cashews has vitamin K where the other has almost none, over 5× the selenium, over 4× the vitamin B6 of Almonds. Cashews is lower in calories (553 vs 579 kcal per 100 g).
% Daily Value per serving
Nutrient by nutrient
Per serving: Almonds 1 oz (23 whole kernels) (28 g), Cashews 1 oz (28 g). Per 100 g columns compare equal weights. The highlighted cell has the higher amount when the gap is at least 15%.
| Nutrient | Almonds / serving | Cashews / serving | Almonds / 100 g | Cashews / 100 g |
|---|---|---|---|---|
| Calories (kcal) | 164 8.2% | 157 7.8% | 579 | 553 |
| Protein (g) | 6.1 12% | 4.9 9.9% | 21.5 | 17.4 |
| Total fat (g) | 14.5 19% | 11 14% | 51.1 | 38.9 |
| Saturated fat (g) | 1.1 5.4% | 2.2 11% | 3.8 | 7.8 |
| Monounsaturated fat (g) | 8.9 | 6.7 | 31.3 | 23.8 |
| Polyunsaturated fat (g) | 3.2 | 2.2 | 11.2 | 7.8 |
| Omega-3 (ALA+EPA+DHA) (g) | 0 | 0.02 | 0 | 0.06 |
| Cholesterol (mg) | 0 0% | 0 0% | 0 | 0 |
| Carbohydrate (g) | 5.7 2.1% | 10.3 3.7% | 20 | 36.3 |
| Fiber (g) | 3.1 11% | 1.2 4.2% | 10.8 | 4.1 |
| Sugars (g) | 1.2 | 1.7 | 4.3 | 5.9 |
| Calcium (mg) | 72 5.5% | 12 0.9% | 254 | 42 |
| Iron (mg) | 1.1 5.9% | 1.7 9.4% | 3.7 | 6 |
| Magnesium (mg) | 73 17% | 71 17% | 258 | 251 |
| Phosphorus (mg) | 143 11% | 151 12% | 503 | 532 |
| Potassium (mg) | 208 4.4% | 181 3.9% | 733 | 638 |
| Sodium (mg) | 0 0% | 1 0.1% | 1 | 5 |
| Zinc (mg) | 0.8 7.4% | 1.4 13% | 2.9 | 5.1 |
| Copper (mg) | 0.26 29% | 0.63 70% | 0.91 | 2.22 |
| Manganese (mg) | 0.61 26% | 0.55 24% | 2.15 | 1.95 |
| Selenium (µg) | 1.2 2.1% | 5.9 11% | 4.1 | 20.7 |
| Vitamin A (RAE) (µg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin C (mg) | 0 0% | 0.1 0.2% | 0 | 0.5 |
| Vitamin D (µg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin E (mg) | 7.27 48% | 0.26 1.7% | 25.63 | 0.9 |
| Vitamin K (µg) | 0 0% | 9.7 8.1% | 0 | 34.1 |
| Thiamin (B1) (mg) | 0.05 3.8% | 0.12 10% | 0.16 | 0.42 |
| Riboflavin (B2) (mg) | 0.32 25% | 0.02 1.3% | 1.14 | 0.06 |
| Niacin (B3) (mg) | 1.1 6.7% | 0.3 1.9% | 3.8 | 1.1 |
| Vitamin B6 (mg) | 0.03 1.7% | 0.12 7% | 0.1 | 0.42 |
| Folate (DFE) (µg) | 12 3.1% | 7 1.8% | 44 | 25 |
| Vitamin B12 (µg) | 0 0% | 0 0% | 0 | 0 |
Highlighting marks the higher value; for calories, saturated fat, sugars, sodium and cholesterol "higher" is not better. Sources: USDA FoodData Central #170567 and #170162.
Frequently asked questions
Which is healthier, Almonds or Cashews?
Almonds has over 28× the vitamin E, over 19× the riboflavin, over 6× the calcium of Cashews per 100 g. Cashews has vitamin K where the other has almost none, over 5× the selenium, over 4× the vitamin B6 of Almonds. Cashews is lower in calories (553 vs 579 kcal per 100 g). By nutrient density (NRF9.3 per 100 kcal) Almonds scores 59 and Cashews scores 21. Which is 'healthier' depends on what you need more of.
Which has more protein, Almonds or Cashews?
Almonds: 21.5 g per 100 g for Almonds vs 17.4 g for Cashews (6.1 vs 4.9 g per serving).
Which has fewer calories, Almonds or Cashews?
Cashews: 579 kcal per 100 g for Almonds vs 553 kcal for Cashews (164 vs 157 kcal per serving).
Related comparisons
Almonds nutrition facts · Cashews nutrition facts · All comparisons
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.