Almonds vs Cashews
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Almonds | Cashews |
|---|---|---|
| Calories | 579kcal | 553kcal |
| Protein | 21.2g | 18.2g |
| Carbs | 21.6g | 30.2g |
| Fat | 49.9g | 43.9g |
| Fiber | 12.5g | 3.3g |
| Sugar | 4.4g | 5.9g |
| Sodium | 1mg | 12mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Cashews has 26 fewer calories per 100g than Almonds (5% less).
- Almonds delivers more protein (21.2g vs 18.2g per 100g).
- Almonds has more fiber (12.5g vs 3.3g).
- Cashews contains less fat (43.9g vs 49.9g).
- Almonds has less sugar (4.4g vs 5.9g).
Almonds
Almonds are one of the most nutrient-dense nuts, rich in vitamin E, magnesium, and healthy monounsaturated fats. They are an excellent source of plant-based protein and fiber, which together promote satiety. Research suggests that regular almond consumption may help lower LDL cholesterol and reduce heart disease risk.
View Almonds nutrition →Cashews
Cashews are slightly lower in fat and higher in carbs than most tree nuts, giving them a creamier texture. They are excellent sources of copper, magnesium, and manganese, and supply mostly heart-friendly mono-unsaturated fat. Roasted-and-salted versions can quickly push sodium high.
View Cashews nutrition →Track Almonds & Cashews in Kairo
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