Avocado vs. Cashews
Nutrition comparison of Avocado and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and cashews:
- Both cashews and avocado are high in calories, dietary fiber and potassium.
- Avocado has 18.7 times less sugar than cashew.
- Cashew has more thiamin, however, avocado contains more riboflavin and folate.
- Cashew is an excellent source of iron and protein.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and avocado are high in calories. Cashew has 231% more calories than avocado - cashew has 553 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, heavier in fat and similar to cashews for carbs. Avocado has a macronutrient ratio of 4:19:77 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Cashews | |
|---|---|---|
| Protein | 4% | 13% |
| Carbohydrates | 19% | 21% |
| Fat | 77% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and avocado has 71% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both cashews and avocado are high in dietary fiber. Avocado has 106% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 18.7 times less sugar than cashew - cashew has 5.9g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 830% more protein than avocado - cashew has 18.2g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and avocado has 73% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has 16 times more Vitamin C than cashew - cashew has 0.5mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Avocado has more Vitamin A than cashew - avocado has 7ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and avocado contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Cashews and avocado contain similar amounts of Vitamin K - cashew has 34.1ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, however, avocado contains more riboflavin and folate. Both avocado and cashews contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Avocado | Cashews | |
|---|---|---|
| Thiamin | 0.075 MG | 0.423 MG |
| Riboflavin | 0.143 MG | 0.058 MG |
| Niacin | 1.912 MG | 1.062 MG |
| Pantothenic acid | 1.463 MG | 0.864 MG |
| Vitamin B6 | 0.287 MG | 0.417 MG |
| Folate | 89 UG | 25 UG |
Minerals
calcium
Cashew has 185% more calcium than avocado - cashew has 37mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Cashew is an excellent source of iron and it has 995% more iron than avocado - cashew has 6.7mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both cashews and avocado are high in potassium. Cashew has 30% more potassium than avocado - cashew has 660mg of potassium per 100 grams and avocado has 507mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Avocado | Cashews | |
|---|---|---|
| beta-carotene | 63 UG | ~ |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 22 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than cashew per 100 grams.
| Avocado | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.062 G |
| Total | 0.125 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than avocado per 100 grams.
| Avocado | Cashews | |
|---|---|---|
| linoleic acid | 1.674 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 1.674 G | 8.048 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Avocado g
()
|
Daily Values (%) |
Cashews g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cashews or avocado contain more calories in 100 grams?Both cashews and avocado are high in calories. Cashew has 230% more calories than avocado - cashew has 553 calories in 100g and avocado has 167 calories.
Does cashews or avocado contain more iron?
Cashew is an abundant source of iron and it has 1000% more iron than avocado - cashew has 6.7mg of iron in 100 grams and avocado has 0.61mg of iron.
Does cashews or avocado contain more potassium?
Both cashews and avocado are high in potassium. Cashew has 30% more potassium than avocado - cashew has 660mg of potassium in 100 grams and avocado has 507mg of potassium.