Almonds vs Cashews
Complete nutrition comparison per 100g serving
Which is Healthier?
Almonds is generally healthier
Almonds comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has more protein (21g vs 18g), more fiber (12.5g vs 3.3g), less sugar (4.4g vs 5.9g), less sodium (1mg vs 10mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Cashews
553 kcal
More Protein
Almonds
21g
More Fiber
Almonds
12.5g
Less Sugar
Almonds
4.4g
Visual Comparison
Caloriesper 100g
Almonds
579
Cashews
553
Proteinper 100g
Almonds
21g
Cashews
18g
Carbohydratesper 100g
Almonds
22g
Cashews
30g
Fatper 100g
Almonds
50g
Cashews
44g
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Almonds
Per 100g:579 calories
Per cup (150g):869 calories
Per serving (85g):492 calories
Cashews
Per 100g:553 calories
Per cup (150g):830 calories
Per serving (85g):470 calories
Diet Compatibility
Almonds
High-ProteinVeganVegetarianPaleoLow-Sodium
Cashews
High-ProteinVeganVegetarianPaleoLow-Sodium
When to Choose Almonds
- ✓Higher in protein (21g vs 18g)
- ✓More fiber (12.5g vs 3.3g)
- ✓Lower in carbs (22g vs 30g)
- ✓Less sugar (4.4g vs 5.9g)
- ✓Lower sodium (1mg vs 10mg)
Common Uses
SnackingToppingsTrail mixBaking
When to Choose Cashews
- ✓Lower in calories (553 vs 579)
Common Uses
SnackingToppingsTrail mixBaking