Oatmeal vs. Cashews

Nutrition comparison of Oatmeal and Cashews


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

We compared the nutritional contents of oatmeal versus cashews (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in oatmeal and cashews:

  • Both cashews and oatmeal are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Oatmeal has 4.9 times less sugar than cashew.
  • Oatmeal has more riboflavin, however, cashew contains more pantothenic acid and Vitamin B6.
  • Oatmeal is a great source of calcium.
Detailed nutritional comparison of oatmeal 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: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Oatmeal src
Image of Cashews src

Calories and Carbs

calories

Both cashews and oatmeal are high in calories. Cashew has 51% more calories than oatmeal - cashew has 553 calories per 100 grams and oatmeal has 367 calories.

For macronutrient ratios, oatmeal is heavier in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for cashews, 12:21:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oatmeal Cashews
Protein 17% 12%
Carbohydrates 69% 21%
Fat 15% 67%
Alcohol ~ ~

carbohydrates

Both cashews and oatmeal are high in carbohydrates. Oatmeal has 122% more carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.

dietary fiber

Both cashews and oatmeal are high in dietary fiber. Oatmeal has 197% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.

sugar

Oatmeal has 4.9 times less sugar than cashew - cashew has 5.9g of sugar per 100 grams and oatmeal has 1g of sugar.

Protein

protein

Both cashews and oatmeal are high in protein. Cashew has 14% more protein than oatmeal - cashew has 18.2g of protein per 100 grams and oatmeal has 16g of protein.

Fat

saturated fat

Cashew is high in saturated fat and oatmeal has 86% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.

Vitamins

Vitamin C

Cashews and oatmeal contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.

Vitamin E

Cashews and oatmeal contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.

Vitamin K

Cashew has more Vitamin K than oatmeal - cashew has 34.1ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.

The B Vitamins

Oatmeal has more riboflavin, however, cashew contains more pantothenic acid and Vitamin B6. Both oatmeal and cashews contain significant amounts of thiamin, niacin and folate.

Oatmeal Cashews
Thiamin 0.73 MG 0.423 MG
Riboflavin 0.14 MG 0.058 MG
Niacin 0.78 MG 1.062 MG
Pantothenic acid ~ 0.864 MG
Vitamin B6 0.12 MG 0.417 MG
Folate 32 UG 25 UG

Minerals

calcium

Oatmeal is a great source of calcium and it has 41% more calcium than cashew - cashew has 37mg of calcium per 100 grams and oatmeal has 52mg of calcium.

iron

Both cashews and oatmeal are high in iron. Cashew has 59% more iron than oatmeal - cashew has 6.7mg of iron per 100 grams and oatmeal has 4.2mg of iron.

potassium

Both cashews and oatmeal are high in potassium. Cashew has 89% more potassium than oatmeal - cashew has 660mg of potassium per 100 grams and oatmeal has 350mg of potassium.




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 Oatmeal or Cashews .

Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Cashews (Nuts, cashew nuts, raw) .

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FAQ

Does cashews or oatmeal contain more calories in 100 grams?
Both cashews and oatmeal are high in calories. Cashew has 50% more calories than oatmeal - cashew has 553 calories in 100g and oatmeal has 367 calories.

Does cashews or oatmeal have more carbohydrates?
By weight, both cashews and oatmeal are high in carbohydrates. oatmeal has 120% more carbohydrates than cashew - cashew has 30.2g of carbs for 100g and oatmeal has 67g of carbohydrates.

Does cashews or oatmeal contain more iron?
Both cashews and oatmeal are high in iron. Cashew has 60% more iron than oatmeal - cashew has 6.7mg of iron in 100 grams and oatmeal has 4.2mg of iron.

Does cashews or oatmeal contain more potassium?
Both cashews and oatmeal are high in potassium. Cashew has 90% more potassium than oatmeal - cashew has 660mg of potassium in 100 grams and oatmeal has 350mg of potassium.

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