Cashews vs. Tumeric
Nutrition comparison of Cashews and Tumeric
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
tumeric
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and tumeric:
- Both cashews and tumeric are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Cashew has more thiamin and Vitamin B6, however, tumeric contains more riboflavin.
- Tumeric is an excellent source of calcium.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Tumeric (Spices, turmeric, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and tumeric are high in calories. Cashew has 77% more calories than tumeric - cashew has 553 calories per 100 grams and tumeric has 312 calories.
For macronutrient ratios, cashews is much lighter in carbs, much heavier in fat and similar to tumeric for protein. Cashews has a macronutrient ratio of 12:21:67 and for tumeric, 12:80:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Tumeric | |
|---|---|---|
| Protein | 12% | 12% |
| Carbohydrates | 21% | 80% |
| Fat | 67% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both cashews and tumeric are high in carbohydrates. Tumeric has 122% more carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and tumeric has 67.1g of carbohydrates.
dietary fiber
Both cashews and tumeric are high in dietary fiber. Tumeric has 588% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and tumeric has 22.7g of dietary fiber.
sugar
Cashews and tumeric contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and tumeric has 3.2g of sugar.
Protein
protein
Both cashews and tumeric are high in protein. Cashew has 88% more protein than tumeric - cashew has 18.2g of protein per 100 grams and tumeric has 9.7g of protein.
Fat
saturated fat
Cashew is high in saturated fat and tumeric has 76% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and tumeric has 1.8g of saturated fat.
trans fat
Both tumeric and cashews are low in trans fat - tumeric has 0.06g of trans fat per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Cashews and tumeric contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and tumeric has 0.7mg of Vitamin C.
Vitamin E
Tumeric has 392% more Vitamin E than cashew - cashew has 0.9mg of Vitamin E per 100 grams and tumeric has 4.4mg of Vitamin E.
Vitamin K
Cashew has 154% more Vitamin K than tumeric - cashew has 34.1ug of Vitamin K per 100 grams and tumeric has 13.4ug of Vitamin K.
The B Vitamins
Cashew has more thiamin and Vitamin B6, however, tumeric contains more riboflavin. Both cashews and tumeric contain significant amounts of niacin, pantothenic acid and folate.
| Cashews | Tumeric | |
|---|---|---|
| Thiamin | 0.423 MG | 0.058 MG |
| Riboflavin | 0.058 MG | 0.15 MG |
| Niacin | 1.062 MG | 1.35 MG |
| Pantothenic acid | 0.864 MG | 0.542 MG |
| Vitamin B6 | 0.417 MG | 0.107 MG |
| Folate | 25 UG | 20 UG |
Minerals
calcium
Tumeric is an excellent source of calcium and it has 354% more calcium than cashew - cashew has 37mg of calcium per 100 grams and tumeric has 168mg of calcium.
iron
Both cashews and tumeric are high in iron. Tumeric has 723% more iron than cashew - cashew has 6.7mg of iron per 100 grams and tumeric has 55mg of iron.
potassium
Both cashews and tumeric are high in potassium. Tumeric has 215% more potassium than cashew - cashew has 660mg of potassium per 100 grams and tumeric has 2080mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cashews and tumeric contain significant amounts of alpha linoleic acid (ALA).
| Cashews | Tumeric | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.084 G |
| Total | 0.062 G | 0.084 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than tumeric per 100 grams.
| Cashews | Tumeric | |
|---|---|---|
| other omega 6 | ~ | 0.081 G |
| linoleic acid | 7.782 G | 0.672 G |
| Total | 7.782 G | 0.753 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 Tumeric .
Cashews 100g
(
100 g
)
|
Daily Values (%) |
Tumeric 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 553KCAL 28% |
|
77% | calories | 5% |
|
312KCAL 16% | |
| 30G 12% |
|
5% | carbohydrates | 123% |
|
67G 27% | |
| 3.3G 13% |
|
5% | dietary fiber | 597% |
|
23G 91% | |
| 5.9G | 84% | sugar | 5% | 3.2G | |||
| 44G 69% |
|
>999% | total fat | 5% |
|
3.3G 5% | |
| 7.8G 43% |
|
333% | saturated fat | 5% |
|
1.8G 10% | |
| 24G | >999% | monounsaturated fat | 5% | 0.45G | |||
| 7.8G | 926% | polyunsaturated fat | 5% | 0.76G | |||
| 5% | trans fat | >999% | 0.06G | ||||
| 12MG 1% |
|
5% | sodium | 125% |
|
27MG 2% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 0.5MG 1% |
|
5% | Vitamin C | 40% |
|
0.7MG 1% | |
| 37MG 4% |
|
5% | calcium | 354% |
|
168MG 17% | |
| 6.7MG 37% |
|
5% | iron | 721% |
|
55MG 306% | |
| 292MG 94% |
|
40% | magnesium | 5% |
|
208MG 67% | |
| 660MG 29% |
|
5% | potassium | 215% |
|
2080MG 90% | |
| 0.42MG 39% |
|
599% | thiamin (Vit B1) | 5% |
|
0.06MG 5% | |
| 0.06MG 5% |
|
5% | riboflavin (Vit B2) | 150% |
|
0.15MG 14% | |
| 1.1MG 8% |
|
5% | niacin (Vit B3) | 27% |
|
1.4MG 10% | |
| 0.42MG 32% |
|
282% | Vitamin B6 | 5% |
|
0.11MG 8% | |
| 0.86MG 17% |
|
59% | pantothenic acid (Vit B5) | 5% |
|
0.54MG 11% | |
| 25UG 6% |
|
25% | folate (Vit B9) | 5% |
|
20UG 5% | |
| 0.9MG 6% |
|
5% | Vitamin E | 389% |
|
4.4MG 30% | |
| 34UG 38% |
|
162% | Vitamin K | 5% |
|
13UG 15% | |
| 18G 36% |
|
86% | protein | 5% |
|
9.7G 19% | |
|
|
5% | choline | >999% |
|
49MG 12% | ||
| 2.2MG 183% |
|
69% | copper | 5% |
|
1.3MG 108% | |
| 1.7MG 92% |
|
5% | manganese | >999% |
|
20MG 1100% | |
| 593MG 85% |
|
98% | phosphorus | 5% |
|
299MG 43% | |
| 20UG 36% |
|
223% | selenium | 5% |
|
6.2UG 11% | |
| 5.8MG 72% |
|
29% | zinc | 5% |
|
4.5MG 56% | |
| 5.2G | 5% | Water | 150% | 13G | |||
| 23G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin A, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol. |
|||||||
FAQ
Does cashews or tumeric contain more calories in 100 grams?Both cashews and tumeric are high in calories. Cashew has 80% more calories than tumeric - cashew has 553 calories in 100g and tumeric has 312 calories.
Does cashews or tumeric have more carbohydrates?
By weight, both cashews and tumeric are high in carbohydrates. tumeric has 120% more carbohydrates than cashew - cashew has 30.2g of carbs for 100g and tumeric has 67.1g of carbohydrates.
Does cashews or tumeric contain more calcium?
Tumeric is a rich source of calcium and it has 350% more calcium than cashew - cashew has 37mg of calcium in 100 grams and tumeric has 168mg of calcium.
Does cashews or tumeric contain more iron?
Both cashews and tumeric are high in iron. Tumeric has 720% more iron than cashew - cashew has 6.7mg of iron in 100 grams and tumeric has 55mg of iron.
Does cashews or tumeric contain more potassium?
Both cashews and tumeric are high in potassium. Tumeric has 220% more potassium than cashew - cashew has 660mg of potassium in 100 grams and tumeric has 2080mg of potassium.