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Almonds, dry roasted
Almonds, dry roasted5
VS
Cashews, raw
Cashews, raw5

Dead heat · 10 categories decided

Both foods compared at 100 kcal.

The verdict

It's a dead heat — each wins 5 of 10 match-ups.

Pick Almonds, dry roasted for more protein, more fiber, less sugar, less saturated fat and more calcium.

Pick Cashews, raw for less sodium, more potassium, more iron, more magnesium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN3.51 g
    3.29 g
  • Carbohydrate
    3.51 g
    5.46 g
  • Fibermore is better
    WIN1.82 g
    0.6 g
  • Total sugarsless is better
    WIN0.81 g
    1.07 g
  • Total fat
    8.79 g
    7.93 g
  • Saturated fatless is better
    WIN0.68 g
    1.41 g
  • Sodiumless is better
    39.13 mg
    2.17 mgWIN
  • Potassiummore is better
    119.23 mg
    119.35 mgWIN
  • Calciummore is better
    WIN44.82 mg
    6.69 mg
  • Ironmore is better
    0.62 mg
    1.21 mgWIN
  • Magnesiummore is better
    46.66 mg
    52.8 mgWIN
  • Vitamin Cmore is better
    0 mg
    0.09 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Almonds, dry roasted vs Cashews, raw · Foodatron