Peanuts vs. Cashews

Nutrition comparison of Peanuts and Cashews


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

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

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

  • Both cashews and peanuts are high in calories, dietary fiber, potassium, protein and saturated fat.
  • Cashew has more thiamin, however, peanut contains more riboflavin, niacin and folate.
  • Cashew is an excellent source of iron.
  • Peanut is a great source of calcium.
Detailed nutritional comparison of peanuts 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Peanuts src
Image of Cashews src

Here's an infographic summarizing the nutritional differences between peanuts and cashews. marks particularly rich nutrients.


Calories and Carbs

calories

Both cashews and peanuts are high in calories. Peanut has a little more calories (6%) than cashew by weight - cashew has 553 calories per 100 grams and peanut has 587 calories.

For macronutrient ratios, peanuts is lighter in carbs, heavier in fat and similar to cashews for protein. Peanuts has a macronutrient ratio of 16:13:71 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Peanuts Cashews
Protein 16% 13%
Carbohydrates 13% 21%
Fat 71% 67%
Alcohol ~ ~

carbohydrates

Cashew is high in carbohydrates and peanut has 30% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.

dietary fiber

Both cashews and peanuts are high in dietary fiber. Peanut has 155% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.

sugar

Cashews and peanuts contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and peanut has 4.9g of sugar.



Protein

protein

Both cashews and peanuts are high in protein. Peanut has 34% more protein than cashew - cashew has 18.2g of protein per 100 grams and peanut has 24.4g of protein.

Fat

saturated fat

Both cashews and peanuts are high in saturated fat. Cashew is very similar to peanut for saturated fat - cashew has 7.8g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.

trans fat

Both peanuts and cashews are low in trans fat - peanut has 0.03g of trans fat per 100 grams and cashew does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin E

Peanut has 448% more Vitamin E than cashew - cashew has 0.9mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.

Vitamin K

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

The B Vitamins

Cashew has more thiamin, however, peanut contains more riboflavin, niacin and folate. Both peanuts and cashews contain significant amounts of pantothenic acid and Vitamin B6.

Peanuts Cashews
Thiamin 0.152 MG 0.423 MG
Riboflavin 0.197 MG 0.058 MG
Niacin 14.355 MG 1.062 MG
Pantothenic acid 1.011 MG 0.864 MG
Vitamin B6 0.466 MG 0.417 MG
Folate 97 UG 25 UG

Minerals

calcium

Peanut is a great source of calcium and it has 57% more calcium than cashew - cashew has 37mg of calcium per 100 grams and peanut has 58mg of calcium.

iron

Cashew is an excellent source of iron and it has 323% more iron than peanut - cashew has 6.7mg of iron per 100 grams and peanut has 1.6mg of iron.

potassium

Both cashews and peanuts are high in potassium. Cashew has a little more potassium (4%) than peanut by weight - cashew has 660mg of potassium per 100 grams and peanut has 634mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than peanut per 100 grams.

Peanuts Cashews
alpha linoleic acid 0.026 G 0.062 G
Total 0.026 G 0.062 G

omega 6s

Comparing omega-6 fatty acids, both peanuts and cashews contain significant amounts of linoleic acid.

Peanuts Cashews
other omega 6 0.575 G 0.266 G
linoleic acid 9.715 G 7.782 G
Total 10.29 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Cashews (Nuts, cashew nuts, raw) .

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