Cashews vs. Peas
Nutrition comparison of Cashews and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and peas:
- Both cashews and peas are high in dietary fiber and potassium.
- Cashew is an excellent source of iron and protein.
- Pea has more riboflavin and folate, however, cashew contains more pantothenic acid and Vitamin B6.
- Pea is an excellent source of Vitamin C.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and pea has 85% less calories than cashew - cashew has 553 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, cashews is lighter in protein, much lighter in carbs and much heavier in fat compared to peas per calorie. Cashews has a macronutrient ratio of 13:21:67 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Peas | |
|---|---|---|
| Protein | 13% | 26% |
| Carbohydrates | 21% | 69% |
| Fat | 67% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and pea has 52% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both cashews and peas are high in dietary fiber. Pea has 73% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Cashews and peas contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 236% more protein than pea - cashew has 18.2g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Cashew is high in saturated fat and pea has 99% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 79 times more Vitamin C than cashew - cashew has 0.5mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Pea has more Vitamin A than cashew - pea has 38ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and peas contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Cashews and peas contain similar amounts of Vitamin K - cashew has 34.1ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Pea has more riboflavin and folate, however, cashew contains more pantothenic acid and Vitamin B6. Both cashews and peas contain significant amounts of thiamin and niacin.
| Cashews | Peas | |
|---|---|---|
| Thiamin | 0.423 MG | 0.266 MG |
| Riboflavin | 0.058 MG | 0.132 MG |
| Niacin | 1.062 MG | 2.09 MG |
| Pantothenic acid | 0.864 MG | 0.104 MG |
| Vitamin B6 | 0.417 MG | 0.169 MG |
| Folate | 25 UG | 65 UG |
Minerals
calcium
Cashew has 48% more calcium than pea - cashew has 37mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Cashew is an excellent source of iron and it has 354% more iron than pea - cashew has 6.7mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both cashews and peas are high in potassium. Cashew has 170% more potassium than pea - cashew has 660mg of potassium per 100 grams and pea has 244mg 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 | Peas | |
|---|---|---|
| lutein + zeaxanthin | 22 UG | 2477 UG |
| beta-carotene | ~ | 449 UG |
| alpha-carotene | ~ | 21 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cashews and peas contain significant amounts of alpha linoleic acid (ALA).
| Cashews | Peas | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.035 G |
| Total | 0.062 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than pea per 100 grams.
| Cashews | Peas | |
|---|---|---|
| other omega 6 | 0.266 G | ~ |
| linoleic acid | 7.782 G | 0.152 G |
| Total | 8.048 G | 0.152 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 (%) |
Peas 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 peas contain more calories in 100 grams?Cashew is high in calories and pea has 90% less calories than cashew - cashew has 553 calories in 100g and pea has 81 calories.
Does cashews or peas have more carbohydrates?
By weight, cashew is high in carbohydrates and pea has 50% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and pea has 14.5g of carbohydrates.
Does cashews or peas contain more iron?
Cashew is an abundant source of iron and it has 350% more iron than pea - cashew has 6.7mg of iron in 100 grams and pea has 1.5mg of iron.
Does cashews or peas contain more potassium?
Both cashews and peas are high in potassium. Cashew has 170% more potassium than pea - cashew has 660mg of potassium in 100 grams and pea has 244mg of potassium.