Cashews vs. Chestnut
Nutrition comparison of Cashews and Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and chestnut:
- Both cashews and chestnut are high in calories, carbohydrates, dietary fiber and potassium.
- Cashew is an excellent source of iron and protein.
- Chestnut has more riboflavin and folate.
- Chestnut is an excellent source of Vitamin C.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Chestnut (Nuts, chestnuts, european, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and chestnut are high in calories. Cashew has 126% more calories than chestnut - cashew has 553 calories per 100 grams and chestnut has 245 calories.
For macronutrient ratios, cashews is heavier in protein, much lighter in carbs and much heavier in fat compared to chestnut per calorie. Cashews has a macronutrient ratio of 13:21:67 and for chestnut, 5:87:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Chestnut | |
|---|---|---|
| Protein | 13% | 5% |
| Carbohydrates | 21% | 87% |
| Fat | 67% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both cashews and chestnut are high in carbohydrates. Chestnut has 75% more carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and chestnut has 53g of carbohydrates.
dietary fiber
Both cashews and chestnut are high in dietary fiber. Chestnut has 55% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and chestnut has 5.1g of dietary fiber.
sugar
Cashew has 44% less sugar than chestnut - cashew has 5.9g of sugar per 100 grams and chestnut has 10.6g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 475% more protein than chestnut - cashew has 18.2g of protein per 100 grams and chestnut has 3.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and chestnut has 95% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and chestnut has 0.41g of saturated fat.
Vitamins
Vitamin C
Chestnut is an excellent source of Vitamin C and it has 51 times more Vitamin C than cashew - cashew has 0.5mg of Vitamin C per 100 grams and chestnut has 26mg of Vitamin C.
Vitamin A
Chestnut and cashews contain similar amounts of Vitamin A - chestnut has 1ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and chestnut contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and chestnut has 0.5mg of Vitamin E.
Vitamin K
Cashew has 337% more Vitamin K than chestnut - cashew has 34.1ug of Vitamin K per 100 grams and chestnut has 7.8ug of Vitamin K.
The B Vitamins
Chestnut has more riboflavin and folate. Both cashews and chestnut contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Cashews | Chestnut | |
|---|---|---|
| Thiamin | 0.423 MG | 0.243 MG |
| Riboflavin | 0.058 MG | 0.175 MG |
| Niacin | 1.062 MG | 1.342 MG |
| Pantothenic acid | 0.864 MG | 0.554 MG |
| Vitamin B6 | 0.417 MG | 0.497 MG |
| Folate | 25 UG | 70 UG |
Minerals
calcium
Cashew has 28% more calcium than chestnut - cashew has 37mg of calcium per 100 grams and chestnut has 29mg of calcium.
iron
Cashew is an excellent source of iron and it has 634% more iron than chestnut - cashew has 6.7mg of iron per 100 grams and chestnut has 0.91mg of iron.
potassium
Both cashews and chestnut are high in potassium. Cashew has 11% more potassium than chestnut - cashew has 660mg of potassium per 100 grams and chestnut has 592mg 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, both cashews and chestnut contain significant amounts of lutein + zeaxanthin.
| Cashews | Chestnut | |
|---|---|---|
| lutein + zeaxanthin | 22 UG | 13 UG |
| beta-carotene | ~ | 14 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cashews and chestnut contain significant amounts of alpha linoleic acid (ALA).
| Cashews | Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.093 G |
| Total | 0.062 G | 0.093 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than chestnut per 100 grams.
| Cashews | Chestnut | |
|---|---|---|
| other omega 6 | 0.266 G | ~ |
| linoleic acid | 7.782 G | 0.776 G |
| Total | 8.048 G | 0.776 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.
Cashews g
()
|
Daily Values (%) |
Chestnut 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 chestnut contain more calories in 100 grams?Both cashews and chestnut are high in calories. Cashew has 130% more calories than chestnut - cashew has 553 calories in 100g and chestnut has 245 calories.
Does cashews or chestnut have more carbohydrates?
By weight, both cashews and chestnut are high in carbohydrates. chestnut has 80% more carbohydrates than cashew - cashew has 30.2g of carbs for 100g and chestnut has 53g of carbohydrates.
Does cashews or chestnut contain more iron?
Cashew is an abundant source of iron and it has 630% more iron than chestnut - cashew has 6.7mg of iron in 100 grams and chestnut has 0.91mg of iron.
Does cashews or chestnut contain more potassium?
Both cashews and chestnut are high in potassium. Cashew has 10% more potassium than chestnut - cashew has 660mg of potassium in 100 grams and chestnut has 592mg of potassium.