Almond Milk vs. Cashews
Nutrition comparison of Almond Milk and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond milk
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and cashews:
- Almond milk has 6.3 times less sugar than cashew.
- Almond milk has signficantly more Vitamin E than cashew.
- Almond milk is an excellent source of calcium.
- Cashew has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cashew is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and almond milk has 97% less calories than cashew - cashew has 553 calories per 100 grams and almond milk has 15 calories.
For macronutrient ratios, almond milk is heavier in carbs, lighter in fat and similar to cashews for protein. Almond milk has a macronutrient ratio of 10:34:56 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | Cashews | |
|---|---|---|
| Protein | 10% | 13% |
| Carbohydrates | 34% | 21% |
| Fat | 56% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and almond milk has 96% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has 15 times more dietary fiber than almond milk - cashew has 3.3g of dietary fiber per 100 grams and almond milk has 0.2g of dietary fiber.
sugar
Almond milk has 6.3 times less sugar than cashew - cashew has 5.9g of sugar per 100 grams and almond milk has 0.81g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 44 times more protein than almond milk - cashew has 18.2g of protein per 100 grams and almond milk has 0.4g of protein.
Fat
saturated fat
Cashew is high in saturated fat and almond milk has 99% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.
Vitamins
Vitamin C
Cashews and almond milk contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and almond milk does not contain significant amounts.
Vitamin D
Almond milk has more Vitamin D than cashew - almond milk has 41iu of Vitamin D per 100 grams and cashew does not contain significant amounts.
Vitamin E
Almond milk has signficantly more Vitamin E than cashew - cashew has 0.9mg of Vitamin E per 100 grams and almond milk has 6.3mg of Vitamin E.
Vitamin K
Cashew has more Vitamin K than almond milk - cashew has 34.1ug of Vitamin K per 100 grams and almond milk does not contain significant amounts.
The B Vitamins
Cashew has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Almond Milk | Cashews | |
|---|---|---|
| Thiamin | ~ | 0.423 MG |
| Riboflavin | 0.01 MG | 0.058 MG |
| Niacin | 0.07 MG | 1.062 MG |
| Pantothenic acid | 0.01 MG | 0.864 MG |
| Vitamin B6 | ~ | 0.417 MG |
| Folate | 1 UG | 25 UG |
Minerals
calcium
Almond milk is an excellent source of calcium and it has 397% more calcium than cashew - cashew has 37mg of calcium per 100 grams and almond milk has 184mg of calcium.
iron
Cashew is an excellent source of iron and it has 22 times more iron than almond milk - cashew has 6.7mg of iron per 100 grams and almond milk has 0.28mg of iron.
potassium
Cashew is an excellent source of potassium and it has 885% more potassium than almond milk - cashew has 660mg of potassium per 100 grams and almond milk has 67mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than almond milk per 100 grams.
| Almond Milk | Cashews | |
|---|---|---|
| other omega 6 | 0.001 G | 0.266 G |
| linoleic acid | 0.252 G | 7.782 G |
| Total | 0.253 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.
Note: The specific food items compared are: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Cashews (Nuts, cashew nuts, raw) .
Almond Milk 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 almond milk contain more calories in 100 grams?Cashew is high in calories and almond milk has 100% less calories than cashew - cashew has 553 calories in 100g and almond milk has 15 calories.
Does cashews or almond milk have more carbohydrates?
By weight, cashew is high in carbohydrates and almond milk has 100% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and almond milk has 1.3g of carbohydrates.
Does cashews or almond milk contain more calcium?
Almond milk is a rich source of calcium and it has 400% more calcium than cashew - cashew has 37mg of calcium in 100 grams and almond milk has 184mg of calcium.
Does cashews or almond milk contain more iron?
Cashew is an abundant source of iron and it has 22 times more iron than almond milk - cashew has 6.7mg of iron in 100 grams and almond milk has 0.28mg of iron.
Does cashews or almond milk contain more potassium?
Cashew is a rich source of potassium and it has 890% more potassium than almond milk - cashew has 660mg of potassium in 100 grams and almond milk has 67mg of potassium.