Yogurt vs. Cashews

Nutrition comparison of Yogurt and Cashews


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

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

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

  • Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, yogurt contains more riboflavin and Vitamin B12.
  • Cashew is an excellent source of dietary fiber, iron, potassium and protein.
  • Yogurt is an excellent source of calcium.
Detailed nutritional comparison of yogurt 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: Yogurt (Yogurt, plain, whole milk) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Yogurt src
Image of Cashews src

Calories and Carbs

calories

Cashew is high in calories and yogurt has 89% less calories than cashew - cashew has 553 calories per 100 grams and yogurt has 61 calories.

For macronutrient ratios, yogurt is heavier in protein, heavier in carbs and lighter in fat compared to cashews per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for cashews, 12:21:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Yogurt Cashews
Protein 22% 12%
Carbohydrates 30% 21%
Fat 48% 67%
Alcohol ~ ~

carbohydrates

Cashew is high in carbohydrates and yogurt has 85% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.

dietary fiber

Cashew is an excellent source of dietary fiber and it has more dietary fiber than yogurt - cashew has 3.3g of dietary fiber per 100 grams and yogurt does not contain significant amounts.

sugar

Cashews and yogurt contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and yogurt has 4.7g of sugar.

Protein

protein

Cashew is an excellent source of protein and it has 425% more protein than yogurt - cashew has 18.2g of protein per 100 grams and yogurt has 3.5g of protein.

Fat

saturated fat

Cashew is high in saturated fat and yogurt has 73% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.

cholesterol

Cashew has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and cashew does not contain significant amounts.

Vitamins

Vitamin C

Cashews and yogurt contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.

Vitamin A

Yogurt has more Vitamin A than cashew - yogurt has 27ug of Vitamin A per 100 grams and cashew does not contain significant amounts.

Vitamin D

Yogurt and cashews contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and cashew does not contain significant amounts.

Vitamin E

Cashews and yogurt contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.

Vitamin K

Cashew has 169 times more Vitamin K than yogurt - cashew has 34.1ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.

The B Vitamins

Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, yogurt contains more riboflavin and Vitamin B12.

Yogurt Cashews
Thiamin 0.029 MG 0.423 MG
Riboflavin 0.142 MG 0.058 MG
Niacin 0.075 MG 1.062 MG
Pantothenic acid 0.389 MG 0.864 MG
Vitamin B6 0.032 MG 0.417 MG
Folate 7 UG 25 UG
Vitamin B12 0.37 UG ~

Minerals

calcium

Yogurt is an excellent source of calcium and it has 227% more calcium than cashew - cashew has 37mg of calcium per 100 grams and yogurt has 121mg of calcium.

iron

Cashew is an excellent source of iron and it has 132 times more iron than yogurt - cashew has 6.7mg of iron per 100 grams and yogurt has 0.05mg of iron.

potassium

Cashew is an excellent source of potassium and it has 326% more potassium than yogurt - cashew has 660mg of potassium per 100 grams and yogurt has 155mg 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,

Yogurt Cashews
beta-carotene 5 UG ~
lutein + zeaxanthin ~ 22 UG

Omega-3 and Omega-6

omega 3s

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

Yogurt Cashews
alpha linoleic acid 0.027 G 0.062 G
Total 0.027 G 0.062 G

omega 6s

Comparing omega-6 fatty acids, cashew has more linoleic acid than yogurt per 100 grams.

Yogurt Cashews
linoleic acid 0.065 G 7.782 G
other omega 6 ~ 0.266 G
Total 0.065 G 8.048 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 Yogurt or Cashews .

Note: The specific food items compared are: Yogurt (Yogurt, plain, whole milk) and Cashews (Nuts, cashew nuts, raw) .

Yogurt g

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G Water G
G Starch G
G Alcohol G


FAQ

Does cashews or yogurt contain more calories in 100 grams?
Cashew is high in calories and yogurt has 90% less calories than cashew - cashew has 553 calories in 100g and yogurt has 61 calories.

Does cashews or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 230% more calcium than cashew - cashew has 37mg of calcium in 100 grams and yogurt has 121mg of calcium.

Does cashews or yogurt contain more iron?
Cashew is an abundant source of iron and it has 132 times more iron than yogurt - cashew has 6.7mg of iron in 100 grams and yogurt has 0.05mg of iron.

Does cashews or yogurt contain more potassium?
Cashew is a rich source of potassium and it has 330% more potassium than yogurt - cashew has 660mg of potassium in 100 grams and yogurt has 155mg of potassium.

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