Nuts AlmondsvsNuts Cashew Nuts (Raw)
Nuts Almonds has 579 calories and 21g protein per 100g. Nuts Cashew Nuts (Raw) has 553 calories and 18g protein per 100g Nuts Almonds has more protein, Nuts Cashew Nuts (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Almonds vs Nuts Cashew Nuts (Raw)
Nuts Almonds will keep you satisfied longer with 12.5g fiber, 21.2g protein, 49.9g fat — fat and protein slow digestion while fiber adds bulk.
Nuts Cashew Nuts (Raw) with 30.2g of carbs per 100g provides fast-acting energy — great before a workout.
Nuts Almonds is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Nuts Almonds provides 733mg of potassium per 100g — important for muscle function and hydration.
Nuts Almonds provides 269mg of calcium per 100g — a much better source for bone health.
Nuts Cashew Nuts (Raw) has 6.7mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Nuts Almonds
Calorie-dense at 579 kcal per 100g, so portion size matters.
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 | Nuts Almonds | Nuts Cashew Nuts | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 579kcal29% | 553kcal28% | +26kcal |
| Protein | 21g42% | 18g36% | +3.0g |
| Total Fat | 50g64% | 44g56% | +6.1g |
| Saturated Fat | 3.8g19% | 7.8g39% | <0.1g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 22g8% | 30g11% | <0.1g |
| Dietary Fiber | 13g45% | 3.3g12% | +9.2g |
| Sugars | 4.3g | 5.9g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0.50mg1% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 26mg171% | 0.90mg6% | +25mg |
| Vitamin K | 0mcg0% | 34mcg28% | <0.1mcg |
| Vitamin B6 | 0.14mg8% | 0.42mg25% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 44mcg11% | 25mcg6% | +19mcg |
| Thiamin (B1) | 0.20mg17% | 0.42mg35% | <0.1mg |
| Riboflavin (B2) | 1.1mg88% | <0.1mg4% | +1.1mg |
| Niacin (B3) | 3.6mg23% | 1.1mg7% | +2.6mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 12mg1% | <0.1mg |
| Calcium | 269mg21% | 37mg3% | +232mg |
| Iron | 3.7mg21% | 6.7mg37% | <0.1mg |
| Potassium | 733mg16% | 660mg14% | +73mg |
| Phosphorus | 481mg38% | 593mg47% | <0.1mg |
| Magnesium | 270mg64% | 292mg70% | <0.1mg |
| Zinc | 3.1mg28% | 5.8mg53% | <0.1mg |
| Copper | 1.0mg114% | 2.2mg244% | <0.1mg |
| Manganese | 2.2mg95% | 1.7mg72% | +0.52mg |
| Selenium | 4.1mcg7% | 20mcg36% | <0.1mcg |
🔬Nutritional Analysis
Calories: Nuts Cashew Nuts (Raw) is moderately lower in calories than Nuts Almonds, containing 553 kcal compared to 579 kcal per 100g (5% fewer calories).
Protein: Nuts Almonds provides more protein with 21.2g versus 18.2g per 100g. In terms of protein-to-calorie efficiency, Nuts Almonds offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Nuts Almonds has 49.9g and Nuts Cashew Nuts (Raw) has 43.8g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Nuts Cashew Nuts (Raw): 0.5mg vs 0mg), Vitamin K (Nuts Cashew Nuts (Raw): 34.1mcg vs 0mcg), Vitamin E (Nuts Almonds: 25.6mg vs 0.9mg).
Key Minerals: Notable mineral differences include Sodium (Nuts Cashew Nuts (Raw): 12mg vs 1mg), Calcium (Nuts Almonds: 269mg vs 37mg), Selenium (Nuts Cashew Nuts (Raw): 19.9mcg vs 4.1mcg).
Diet Suitability: Nuts Almonds fits a high-protein diet. Both fit a low-sodium diet. Nuts Almonds fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Almonds or Nuts Cashew Nuts (Raw)?
- Nuts Almonds has more protein with 21.2g per 100g compared to 18.2g for Nuts Cashew Nuts (Raw).
- Which is lower in calories, Nuts Almonds or Nuts Cashew Nuts (Raw)?
- Nuts Cashew Nuts (Raw) is lower in calories with 553 kcal per 100g versus 579 kcal.
- Is Nuts Almonds or Nuts Cashew Nuts (Raw) healthier?
- It depends on your goals. Nuts Almonds has 579 calories and 21.2g 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, Nuts Almonds or Nuts Cashew Nuts (Raw)?
- Nuts Cashew Nuts (Raw) is leaner with 43.8g of fat per 100g compared to 49.9g.
- Which has more fiber, Nuts Almonds or Nuts Cashew Nuts (Raw)?
- Nuts Almonds has more fiber with 12.5g per 100g compared to 3.3g.