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.
Detailed nutritional comparison of avocado and cashews is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Avocado (Avocados, raw, California) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Cashews src

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, 12:21:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Cashews
Protein 4% 12%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Avocado or Cashews .

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Cashews (Nuts, cashew nuts, raw) .

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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.

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