Whole MilkvsNuts Cashew Nuts (Raw)
Whole Milk has 60 calories and 3.3g protein per 100g. Nuts Cashew Nuts (Raw) has 553 calories and 18g protein per 100g Nuts Cashew Nuts (Raw) has more protein, Whole Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Whole Milk vs Nuts Cashew Nuts (Raw)
Go with Whole Milk at just 60 kcal per 100g — 89% fewer calories.
Nuts Cashew Nuts (Raw) will keep you satisfied longer with 3.3g fiber, 18.2g protein, 43.8g fat — fat and protein slow digestion while fiber adds bulk.
Whole Milk packs 3.3g of protein per 100g (22% of calories from protein) — the better pick for muscle growth and recovery.
Nuts Cashew Nuts (Raw) with 30.2g of carbs per 100g provides fast-acting energy — great before a workout.
Whole Milk is the heart-friendlier option with lower saturated fat.
Whole Milk provides 123mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Whole Milk
No major nutritional red flags stand out per 100g.
Nuts Cashew Nuts (Raw)
High in saturated fat with 7.78g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 553 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Milk Whole 3.25% Milkfat With Added Vitamin D | Nuts Cashew Nuts | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 60kcal3% | 553kcal28% | <0.1kcal |
| Protein | 3.3g7% | 18g36% | <0.1g |
| Total Fat | 3.2g4% | 44g56% | <0.1g |
| Saturated Fat | 1.9g9% | 7.8g39% | <0.1g |
| Trans Fat | 0.11g | — | — |
| Cholesterol | 12mg4% | 0mg0% | +12mg |
| Carbohydrates | 4.6g2% | 30g11% | <0.1g |
| Dietary Fiber | — | 3.3g12% | — |
| Sugars | — | 5.9g | — |
| ✨Vitamins | |||
| Vitamin A | 32mcg4% | 0mcg0% | +32mcg |
| Vitamin C | — | 0.50mg1% | — |
| Vitamin D | 0.96mcg5% | 0mcg0% | +0.96mcg |
| Vitamin E | <0.1mg0% | 0.90mg6% | <0.1mg |
| Vitamin K | — | 34mcg28% | — |
| Vitamin B6 | <0.1mg4% | 0.42mg25% | <0.1mg |
| Vitamin B12 | 0.54mcg23% | 0mcg0% | +0.54mcg |
| Folate | 0mcg0% | 25mcg6% | <0.1mcg |
| Thiamin (B1) | <0.1mg5% | 0.42mg35% | <0.1mg |
| Riboflavin (B2) | 0.14mg11% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 0.10mg1% | 1.1mg7% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 38mg2% | 12mg1% | +26mg |
| Calcium | 123mg9% | 37mg3% | +86mg |
| Iron | 0mg0% | 6.7mg37% | <0.1mg |
| Potassium | 150mg3% | 660mg14% | <0.1mg |
| Phosphorus | 101mg8% | 593mg47% | <0.1mg |
| Magnesium | 12mg3% | 292mg70% | <0.1mg |
| Zinc | 0.42mg4% | 5.8mg53% | <0.1mg |
| Copper | <0.1mg0% | 2.2mg244% | <0.1mg |
| Manganese | 0mg0% | 1.7mg72% | <0.1mg |
| Selenium | 1.9mcg3% | 20mcg36% | <0.1mcg |
🔬Nutritional Analysis
Calories: Whole Milk is significantly lower in calories at just 60 kcal per 100g compared to 553 kcal for Nuts Cashew Nuts (Raw) — that's 822% fewer calories, making Whole Milk the better choice for calorie-conscious diets.
Protein: Nuts Cashew Nuts (Raw) has more protein per 100g (18.2g vs 3.27g), but Whole Milk delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Whole Milk is the leaner option with 3.2g of total fat per 100g compared to 43.8g. Whole Milk has less saturated fat (1.86g vs 7.78g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Whole Milk: 32mcg vs 0mcg), Vitamin D (Whole Milk: 0.96mcg vs 0mcg), Vitamin B12 (Whole Milk: 0.54mcg vs 0mcg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Iron (Nuts Cashew Nuts (Raw): 6.68mg vs 0mg), Copper (Nuts Cashew Nuts (Raw): 2.2mg vs 0.001mg), Manganese (Nuts Cashew Nuts (Raw): 1.66mg vs 0mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Whole Milk fits a low-carb or keto diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Whole Milk or Nuts Cashew Nuts (Raw)?
- Nuts Cashew Nuts (Raw) has more protein with 18.2g per 100g compared to 3.27g for Whole Milk.
- Which is lower in calories, Whole Milk or Nuts Cashew Nuts (Raw)?
- Whole Milk is lower in calories with 60 kcal per 100g versus 553 kcal.
- Is Whole Milk or Nuts Cashew Nuts (Raw) healthier?
- It depends on your goals. Whole Milk has 60 calories and 3.27g protein per 100g, while Nuts Cashew Nuts (Raw) has 553 calories and 18.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Whole Milk or Nuts Cashew Nuts (Raw)?
- Whole Milk is leaner with 3.2g of fat per 100g compared to 43.8g.