Cashews vs. Edamame
Nutrition comparison of Cashews and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and edamame:
- Both edamame and cashews are high in calories, dietary fiber, iron, potassium and protein.
- Cashew has more thiamin, pantothenic acid and Vitamin B6, however, edamame contains more riboflavin and folate.
- Edamame is an excellent source of calcium.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and cashews are high in calories. Cashew has 357% more calories than edamame - edamame has 121 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, cashews is much lighter in protein, lighter in carbs and much heavier in fat compared to edamame per calorie. Cashews has a macronutrient ratio of 13:21:67 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Edamame | |
|---|---|---|
| Protein | 13% | 37% |
| Carbohydrates | 21% | 27% |
| Fat | 67% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and edamame has 70% less carbohydrates than cashew - edamame has 8.9g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both edamame and cashews are high in dietary fiber. Edamame has 58% more dietary fiber than cashew - edamame has 5.2g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Edamame and cashews contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Both edamame and cashews are high in protein. Cashew has 53% more protein than edamame - edamame has 11.9g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and edamame has 92% less saturated fat than cashew - edamame has 0.62g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
trans fat
Both edamame and cashews are low in trans fat - edamame has 0.01g of trans fat per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 11 times more Vitamin C than cashew - edamame has 6.1mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin A
Edamame has more Vitamin A than cashew - edamame has 15ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Edamame and cashews contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Edamame and cashews contain similar amounts of Vitamin K - edamame has 26.7ug 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, however, edamame contains more riboflavin and folate. Both cashews and edamame contain significant amounts of niacin.
| Cashews | Edamame | |
|---|---|---|
| Thiamin | 0.423 MG | 0.2 MG |
| Riboflavin | 0.058 MG | 0.155 MG |
| Niacin | 1.062 MG | 0.915 MG |
| Pantothenic acid | 0.864 MG | 0.395 MG |
| Vitamin B6 | 0.417 MG | 0.1 MG |
| Folate | 25 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 70% more calcium than cashew - edamame has 63mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Both edamame and cashews are high in iron. Cashew has 194% more iron than edamame - edamame has 2.3mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both edamame and cashews are high in potassium. Cashew has 51% more potassium than edamame - edamame has 436mg of potassium per 100 grams and cashew has 660mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than cashew per 100 grams.
| Cashews | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.062 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than edamame per 100 grams.
| Cashews | Edamame | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 7.782 G | 1.792 G |
| Total | 7.782 G | 1.794 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 (%) |
Edamame 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 edamame or cashews contain more calories in 100 grams?Both edamame and cashews are high in calories. Cashew has 360% more calories than edamame - edamame has 121 calories in 100g and cashew has 553 calories.
Is edamame or cashews better for protein?
Both edamame and cashews are high in protein. Cashew has 50% more protein than edamame - edamame has 11.9g of protein per 100 grams and cashew has 18.2g of protein.
Does edamame or cashews contain more calcium?
Edamame is a rich source of calcium and it has 70% more calcium than cashew - edamame has 63mg of calcium in 100 grams and cashew has 37mg of calcium.
Does edamame or cashews contain more iron?
Both edamame and cashews are high in iron. Cashew has 190% more iron than edamame - edamame has 2.3mg of iron in 100 grams and cashew has 6.7mg of iron.
Does edamame or cashews contain more potassium?
Both edamame and cashews are high in potassium. Cashew has 50% more potassium than edamame - edamame has 436mg of potassium in 100 grams and cashew has 660mg of potassium.