Oat Milk vs. Cashews
Nutrition comparison of Oat Milk and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oat milk
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oat milk and cashews:
- Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more riboflavin and Vitamin B12.
- Cashew is an excellent source of dietary fiber, iron, potassium and protein.
- Oat milk is an excellent source of calcium.
USDA sources for nutritional information: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and oat milk has 93% less calories than cashew - cashew has 553 calories per 100 grams and oat milk has 38 calories.
For macronutrient ratios, oat milk is much heavier in carbs, much lighter in fat and similar to cashews for protein. Oat milk has a macronutrient ratio of 13:73:14 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oat Milk | Cashews | |
|---|---|---|
| Protein | 13% | 13% |
| Carbohydrates | 73% | 21% |
| Fat | 14% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and oat milk has 77% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has 313% more dietary fiber than oat milk - cashew has 3.3g of dietary fiber per 100 grams and oat milk has 0.8g of dietary fiber.
sugar
Cashews and oat milk contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and oat milk has 2.1g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 13 times more protein than oat milk - cashew has 18.2g of protein per 100 grams and oat milk has 1.3g of protein.
Fat
saturated fat
Cashew is high in saturated fat and oat milk has less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and oat milk does not contain significant amounts.
Vitamins
Vitamin C
Cashews and oat milk contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and oat milk does not contain significant amounts.
Vitamin A
Oat milk has more Vitamin A than cashew - oat milk has 37.5ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin D
Oat milk has more Vitamin D than cashew - oat milk has 33iu of Vitamin D per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashew has more Vitamin E than oat milk - cashew has 0.9mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.
Vitamin K
Cashew has more Vitamin K than oat milk - cashew has 34.1ug of Vitamin K per 100 grams and oat milk does not contain significant amounts.
The B Vitamins
Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more riboflavin and Vitamin B12.
| Oat Milk | Cashews | |
|---|---|---|
| Thiamin | ~ | 0.423 MG |
| Riboflavin | 0.142 MG | 0.058 MG |
| Niacin | ~ | 1.062 MG |
| Pantothenic acid | ~ | 0.864 MG |
| Vitamin B6 | ~ | 0.417 MG |
| Folate | ~ | 25 UG |
| Vitamin B12 | 0.38 UG | ~ |
Minerals
calcium
Oat milk is an excellent source of calcium and it has 238% more calcium than cashew - cashew has 37mg of calcium per 100 grams and oat milk has 125mg of calcium.
iron
Cashew is an excellent source of iron and it has 21 times more iron than oat milk - cashew has 6.7mg of iron per 100 grams and oat milk has 0.3mg of iron.
potassium
Cashew is an excellent source of potassium and it has 17 times more potassium than oat milk - cashew has 660mg of potassium per 100 grams and oat milk has 35mg of potassium.
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.
Oat Milk g
()
|
Daily Values (%) |
Cashews 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 oat milk contain more calories in 100 grams?Cashew is high in calories and oat milk has 90% less calories than cashew - cashew has 553 calories in 100g and oat milk has 38 calories.
Does cashews or oat milk have more carbohydrates?
By weight, cashew is high in carbohydrates and oat milk has 80% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and oat milk has 7.1g of carbohydrates.
Does cashews or oat milk contain more calcium?
Oat milk is a rich source of calcium and it has 240% more calcium than cashew - cashew has 37mg of calcium in 100 grams and oat milk has 125mg of calcium.
Does cashews or oat milk contain more iron?
Cashew is an abundant source of iron and it has 21 times more iron than oat milk - cashew has 6.7mg of iron in 100 grams and oat milk has 0.3mg of iron.
Does cashews or oat milk contain more potassium?
Cashew is a rich source of potassium and it has 17 times more potassium than oat milk - cashew has 660mg of potassium in 100 grams and oat milk has 35mg of potassium.