Cashews vs. Baby Carrots
Nutrition comparison of Cashews and Baby Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
baby carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and baby carrots:
- Both baby carrots and cashews are high in dietary fiber and potassium.
- Baby carrot is an excellent source of Vitamin A.
- Cashew has more thiamin, pantothenic acid and Vitamin B6.
- Cashew is an excellent source of iron and protein.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Baby Carrots (Carrots, baby, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and baby carrot has 94% less calories than cashew - baby carrot has 35 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, cashews is heavier in protein, much lighter in carbs and much heavier in fat compared to baby carrots per calorie. Cashews has a macronutrient ratio of 13:21:67 and for baby carrots, 8:92:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Baby Carrots | |
|---|---|---|
| Protein | 13% | 8% |
| Carbohydrates | 21% | 92% |
| Fat | 67% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and baby carrot has 73% less carbohydrates than cashew - baby carrot has 8.2g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both baby carrots and cashews are high in dietary fiber. Baby carrot is very similar to baby carrot for dietary fiber - baby carrot has 2.9g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Baby carrots and cashews contain similar amounts of sugar - baby carrot has 4.8g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 27 times more protein than baby carrot - baby carrot has 0.64g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and baby carrot has 100% less saturated fat than cashew - baby carrot has 0.02g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Baby carrots and cashews contain similar amounts of Vitamin C - baby carrot has 2.6mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin A
Baby carrot is an excellent source of Vitamin A and it has more Vitamin A than cashew - baby carrot has 690ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashew has more Vitamin E than baby carrot - cashew has 0.9mg of Vitamin E per 100 grams and baby carrot does not contain significant amounts.
Vitamin K
Cashew has 263% more Vitamin K than baby carrot - baby carrot has 9.4ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, pantothenic acid and Vitamin B6. Both cashews and baby carrots contain significant amounts of riboflavin, niacin and folate.
| Cashews | Baby Carrots | |
|---|---|---|
| Thiamin | 0.423 MG | 0.03 MG |
| Riboflavin | 0.058 MG | 0.036 MG |
| Niacin | 1.062 MG | 0.556 MG |
| Pantothenic acid | 0.864 MG | 0.401 MG |
| Vitamin B6 | 0.417 MG | 0.105 MG |
| Folate | 25 UG | 27 UG |
Minerals
calcium
Baby carrots and cashews contain similar amounts of calcium - baby carrot has 32mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Cashew is an excellent source of iron and it has 651% more iron than baby carrot - baby carrot has 0.89mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both baby carrots and cashews are high in potassium. Cashew has 178% more potassium than baby carrot - baby carrot has 237mg of potassium per 100 grams and cashew has 660mg 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,
| Cashews | Baby Carrots | |
|---|---|---|
| lutein + zeaxanthin | 22 UG | 358 UG |
| beta-carotene | ~ | 6391 UG |
| alpha-carotene | ~ | 3767 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than baby carrot per 100 grams.
| Cashews | Baby Carrots | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.008 G |
| Total | 0.062 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than baby carrot per 100 grams.
| Cashews | Baby Carrots | |
|---|---|---|
| other omega 6 | 0.266 G | ~ |
| linoleic acid | 7.782 G | 0.057 G |
| Total | 8.048 G | 0.057 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 Baby Carrots (Carrots, baby, raw) .
Cashews g
()
|
Daily Values (%) |
Baby Carrots 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 baby carrots or cashews contain more calories in 100 grams?Cashew is high in calories and baby carrot has 90% less calories than cashew - baby carrot has 35 calories in 100g and cashew has 553 calories.
Does baby carrots or cashews have more carbohydrates?
By weight, cashew is high in carbohydrates and baby carrot has 70% fewer carbohydrates than cashew - baby carrot has 8.2g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does baby carrots or cashews contain more iron?
Cashew is an abundant source of iron and it has 650% more iron than baby carrot - baby carrot has 0.89mg of iron in 100 grams and cashew has 6.7mg of iron.
Does baby carrots or cashews contain more potassium?
Both baby carrots and cashews are high in potassium. Cashew has 180% more potassium than baby carrot - baby carrot has 237mg of potassium in 100 grams and cashew has 660mg of potassium.