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.
Detailed nutritional comparison of cashews and edamame 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: Cashews (Nuts, cashew nuts, raw) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.


Image of Cashews src
Image of Edamame src

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 12:21:67 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cashews Edamame
Protein 12% 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

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 Edamame
lutein + zeaxanthin 22 UG 1619 UG
beta-carotene ~ 175 UG

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 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 Cashews or Edamame .

Note: The specific food items compared are: Cashews (Nuts, cashew nuts, raw) and Edamame (Edamame, frozen, prepared) .

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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.

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