Oats vs. Cashews

Nutrition comparison of Oats and Cashews


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

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

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

  • Both oats and cashews are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Oat has more riboflavin and folate, however, cashew contains more Vitamin B6.
  • Oat is a great source of calcium.
Detailed nutritional comparison of oats 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Cashews src

Calories and Carbs

calories

Both oats and cashews are high in calories. Cashew has 42% more calories than oat - oat has 389 calories per 100 grams and cashew has 553 calories.

For macronutrient ratios, oats is heavier in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Oats has a macronutrient ratio of 17:67:16 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Cashews
Protein 17% 13%
Carbohydrates 67% 21%
Fat 16% 67%
Alcohol ~ ~

carbohydrates

Both oats and cashews are high in carbohydrates. Oat has 120% more carbohydrates than cashew - oat has 66.3g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.

dietary fiber

Both oats and cashews are high in dietary fiber. Oat has 221% more dietary fiber than cashew - oat has 10.6g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.

sugar

Oat has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and oat does not contain significant amounts.



Protein

protein

Both oats and cashews are high in protein. Oat is very similar to oat for protein - oat has 16.9g of protein per 100 grams and cashew has 18.2g of protein.

Fat

saturated fat

Cashew is high in saturated fat and oat has 84% less saturated fat than cashew - oat has 1.2g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.

Vitamins

Vitamin C

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

Vitamin E

Cashew has more Vitamin E than oat - cashew has 0.9mg of Vitamin E per 100 grams and oat does not contain significant amounts.

Vitamin K

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

The B Vitamins

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

Oats Cashews
Thiamin 0.763 MG 0.423 MG
Riboflavin 0.139 MG 0.058 MG
Niacin 0.961 MG 1.062 MG
Pantothenic acid 1.349 MG 0.864 MG
Vitamin B6 0.119 MG 0.417 MG
Folate 56 UG 25 UG

Minerals

calcium

Oat is a great source of calcium and it has 46% more calcium than cashew - oat has 54mg of calcium per 100 grams and cashew has 37mg of calcium.

iron

Both oats and cashews are high in iron. Cashew has 42% more iron than oat - oat has 4.7mg of iron per 100 grams and cashew has 6.7mg of iron.

potassium

Both oats and cashews are high in potassium. Cashew has 54% more potassium than oat - oat has 429mg of potassium per 100 grams and cashew has 660mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both oats and cashews contain significant amounts of alpha linoleic acid (ALA).

Oats Cashews
alpha linoleic acid 0.111 G 0.062 G
Total 0.111 G 0.062 G

omega 6s

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

Oats Cashews
linoleic acid 2.424 G 7.782 G
other omega 6 ~ 0.266 G
Total 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Cashews (Nuts, cashew nuts, raw) .

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