Short answer
This page puts the Thrive cards for Almond and Cashew side by side. Every number comes from the same USDA FoodData Central or UK CoFID row as the card. There is no winner: which one fits depends on what you eat it with and how much.
| Nutrient | Almond per 100 g | Cashew per 100 g | Almond per 100 kcal | Cashew per 100 kcal |
|---|---|---|---|---|
| Energy | 2423 kJ / 579 kcal | 2314 kJ / 553 kcal | — | — |
| Protein | 21 g | 18.22 g | 3.63 g | 3.29 g |
| Carbohydrate | 22 g | 30.19 g | 3.8 g | 5.46 g |
| Fibre | 12.5 g | 3.3 g | 2.16 g | 0.6 g |
| Fat | 50 g | 43.85 g | 8.64 g | 7.93 g |
| Saturated fat | 3.8 g | 7.78 g | 0.66 g | 1.41 g |
| Monounsaturated fat | 31.55 g | 23.8 g | 5.45 g | 4.3 g |
| Polyunsaturated fat | 12.33 g | 7.85 g | 2.13 g | 1.42 g |
| Omega-3 (ALA) | 0 g | 0.06 g | 0 g | 0.01 g |
| Vitamin E | 25.6 mg | 0.9 mg | 4.42 mg | 0.16 mg |
| Vitamin K | 0 µg | 34.1 µg | 0 µg | 6.17 µg |
| Folate | 44 µg | 25 µg | 7.6 µg | 4.52 µg |
| Thiamin (B1) | 0.21 mg | 0.42 mg | 0.04 mg | 0.08 mg |
| Riboflavin (B2) | 1.14 mg | 0.06 mg | 0.2 mg | 0.01 mg |
| Niacin (B3) | 3.62 mg | 1.06 mg | 0.62 mg | 0.19 mg |
| Pantothenic acid (B5) | 0.47 mg | 0.86 mg | 0.08 mg | 0.16 mg |
| Vitamin B6 | 0.14 mg | 0.42 mg | 0.02 mg | 0.08 mg |
| Calcium | 269 mg | 37 mg | 46.46 mg | 6.69 mg |
| Iron | 3.7 mg | 6.68 mg | 0.64 mg | 1.21 mg |
| Magnesium | 270 mg | 292 mg | 46.63 mg | 52.8 mg |
| Potassium | 733 mg | 660 mg | 127 mg | 119 mg |
| Zinc | 3.1 mg | 5.78 mg | 0.54 mg | 1.05 mg |
| Copper | 1.03 mg | 2.19 mg | 0.18 mg | 0.4 mg |
| Manganese | 2.18 mg | 1.66 mg | 0.38 mg | 0.3 mg |
| Phosphorus | 481 mg | 593 mg | 83.07 mg | 107 mg |
| Selenium | 4 µg | 19.9 µg | 0.69 µg | 3.6 µg |
| Sodium | 1 mg | 12 mg | 0.17 mg | 2.17 mg |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Three differences in the data
- calcium: Almond lists 269 mg per 100 g and Cashew 37 mg.
- fibre: Almond lists 12.5 g per 100 g and Cashew 3.3 g.
- zinc: Cashew lists 5.78 mg per 100 g and Almond 3.1 mg.
Form matters
Almond is shown as on its card (raw), and Cashew as on its card (raw). Dry and cooked forms of the same food differ a lot per 100 g, because cooking adds water. Per 100 kcal evens out water and fat.
Compare any other two foods in Compare.
Answer-ready
Per 100 g in Thrive's plant-food nutrition database, for calcium, Almond lists 269 mg per 100 g and Cashew 37 mg. Figures come from USDA FoodData Central and UK CoFID.