Cashews vs. Carrots

Nutrition comparison of Cashews and Carrots


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cashews versus carrots (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Cashews source
Image of Carrots source

Calories and Carbs

calories

Cashew is high in calories and carrot has less calories than cashew - cashew has 553kcal of calories per 100 grams and carrot has 41kcal of calories.

dietary fiber

Both cashews and carrots are high in dietary fiber - cashew has 3.3g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.

sugar

Cashews and carrots contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and carrot has 4.7g of sugar.

Protein

protein

Cashew is a excellent source of protein and it has more protein than carrot - cashew has 18.2g of protein per 100 grams and carrot has 0.93g of protein.

Fat

saturated fat

Cashew is high in saturated fat and carrot has less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.

Vitamins

Vitamin C

Carrot has more Vitamin C than cashew - cashew has 0.5mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.

Vitamin A

Carrot is a excellent source of Vitamin A and it has more Vitamin A than cashew - carrot has 835ug of Vitamin A per 100 grams and cashew does not contain significant amounts.

Vitamin E

Cashews and carrots contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.

The B Vitamins

Cashew has more thiamin, pantothenic acid and vitamin b6. Both cashews and carrots contain significant amounts of riboflavin, niacin and folate.

Cashews Carrots
Thiamin 0.423 MG 0.066 MG
Riboflavin 0.058 MG 0.058 MG
Niacin 1.062 MG 0.983 MG
Pantothenic acid 0.864 MG 0.273 MG
Vitamin B6 0.417 MG 0.138 MG
Folate 25 UG 19 UG

Minerals

calcium

Cashews and carrots contain similar amounts of calcium - cashew has 37mg of calcium per 100 grams and carrot has 33mg of calcium.

iron

Cashew is a excellent source of iron and it has more iron than carrot - cashew has 6.7mg of iron per 100 grams and carrot has 0.3mg of iron.

potassium

Both cashews and carrots are high in potassium - cashew has 660mg of potassium per 100 grams and carrot has 320mg 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, carrot has more lutein + zeaxanthin, beta-carotene and alpha-carotene than cashew per 100 grams.

Cashews Carrots
lutein + zeaxanthin 22 UG 256 UG
beta-carotene ~ 8285 UG
alpha-carotene ~ 3477 UG
lycopene ~ 1 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than carrot per 100 grams.

Cashews Carrots
alpha linoleic acid 0.062 G 0.002 G
Total 0.062 G 0.002 G

omega 6s

Comparing omega-6 fatty acids, cashew has more linoleic acid than carrot per 100 grams.

Cashews Carrots
other omega 6 0.266 G ~
linoleic acid 7.782 G 0.1 G
Total 8.048 G 0.1 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.

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

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