Food vs food · USDA FNDDS 2021–2023
Almonds vs cashews
Comparing usual servings (almonds: 1 oz, 28.35 g; cashews: 1 oz, 28.35 g), USDA’s figures are higher for almonds in 16 of the 65 nutrients it reports, and for cashews in 26. The widest gaps against the Daily Value: more vitamin E (6.75 mg vs 0.41 mg), riboflavin and fiber in almonds; more copper (0.61 mg vs 0.3 mg), vitamin K and saturated fat in cashews. Energy: 172 kcal for almonds, 166 kcal for cashews. Per 100 g, the figures are higher for almonds in 16 and for cashews in 26.
Every nutrient, side by side
Almonds, unsalted
Serving size 1 oz · 28.35 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 172 kcal (more) | |
| Protein | 5.76 g (more) | |
| Carbohydrates | 5.78 g | |
| Fat | 15.3 g (more) | |
| Alcohol | 0 g | |
| Water | 0.66 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 1.24 g | 6% |
| Monounsaturated fat | 9.47 g (more) | |
| Polyunsaturated fat | 3.88 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 1 g | |
| SFA 18:0 (stearic) | 0.22 g | |
| MUFA 16:1 (palmitoleic) | 0.07 g | |
| MUFA 18:1 (oleic) | 9.36 g (more) | |
| MUFA 20:1 (gadoleic) | <0.01 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 3.86 g (more) | |
| PUFA 18:3 (linolenic) | 0.04 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 3.01 g (more) | 11% |
| Sugars | 1.34 g | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0.28 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0.28 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 6.75 mg (more) | 45% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.85 µg | 1% |
| Thiamin (B1) | 0.02 mg | 2% |
| Riboflavin (B2) | 0.33 mg (more) | 25% |
| Niacin (B3) | 1 mg (more) | 6% |
| Vitamin B6 | 0.04 mg | 2% |
| Folate | 15 µg | |
| Folate, DFE | 15 µg | 4% |
| Folate, food | 15 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 14.3 mg | 3% |
| Minerals | ||
| Calcium | 73.7 mg (more) | 6% |
| Iron | 1.03 mg | 6% |
| Magnesium | 76.8 mg (more) | 18% |
| Phosphorus | 130 mg | 10% |
| Potassium | 196 mg (more) | 4% |
| Sodium | 0.85 mg | <1% |
| Zinc | 0.91 mg | 8% |
| Copper | 0.3 mg | 34% |
| Selenium | 0.54 µg | 1% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Cashews, unsalted
Serving size 1 oz · 28.35 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 166 kcal | |
| Protein | 4.2 g | |
| Carbohydrates | 8.99 g (more) | |
| Fat | 13.6 g | |
| Alcohol | 0 g | |
| Water | 0.47 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 2.63 g (more) | 13% |
| Monounsaturated fat | 7.88 g | |
| Polyunsaturated fat | 2.48 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0.04 g (more) | |
| SFA 10:0 (capric) | 0.04 g (more) | |
| SFA 12:0 (lauric) | 0.22 g (more) | |
| SFA 14:0 (myristic) | 0.1 g (more) | |
| SFA 16:0 (palmitic) | 1.28 g (more) | |
| SFA 18:0 (stearic) | 0.84 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.09 g (more) | |
| MUFA 18:1 (oleic) | 7.71 g | |
| MUFA 20:1 (gadoleic) | 0.04 g (more) | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 2.4 g | |
| PUFA 18:3 (linolenic) | 0.08 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0.82 g | 3% |
| Sugars | 1.38 g (more) | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 6.24 µg (more) | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.41 mg | 3% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 10.4 µg (more) | 9% |
| Thiamin (B1) | 0.05 mg (more) | 5% |
| Riboflavin (B2) | 0.05 mg | 4% |
| Niacin (B3) | 0.39 mg | 2% |
| Vitamin B6 | 0.07 mg (more) | 4% |
| Folate | 19 µg (more) | |
| Folate, DFE | 19 µg (more) | 5% |
| Folate, food | 19 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 16.8 mg (more) | 3% |
| Minerals | ||
| Calcium | 12.5 mg | 1% |
| Iron | 1.65 mg (more) | 9% |
| Magnesium | 71.4 mg | 17% |
| Phosphorus | 135 mg (more) | 11% |
| Potassium | 155 mg | 3% |
| Sodium | 4.54 mg (more) | <1% |
| Zinc | 1.54 mg (more) | 14% |
| Copper | 0.61 mg (more) | 68% |
| Selenium | 3.2 µg (more) | 6% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Almonds, unsalted
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 607 kcal (more) | |
| Protein | 20.3 g (more) | |
| Carbohydrates | 20.4 g | |
| Fat | 54 g (more) | |
| Alcohol | 0 g | |
| Water | 2.34 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 4.37 g | 22% |
| Monounsaturated fat | 33.4 g (more) | |
| Polyunsaturated fat | 13.7 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0.02 g | |
| SFA 16:0 (palmitic) | 3.54 g | |
| SFA 18:0 (stearic) | 0.77 g | |
| MUFA 16:1 (palmitoleic) | 0.26 g | |
| MUFA 18:1 (oleic) | 33 g (more) | |
| MUFA 20:1 (gadoleic) | 0.03 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 13.6 g (more) | |
| PUFA 18:3 (linolenic) | 0.14 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 10.6 g (more) | 38% |
| Sugars | 4.71 g | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 1 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 1 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 23.8 mg (more) | 159% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 3 µg | 2% |
| Thiamin (B1) | 0.08 mg | 6% |
| Riboflavin (B2) | 1.16 mg (more) | 89% |
| Niacin (B3) | 3.53 mg (more) | 22% |
| Vitamin B6 | 0.13 mg | 8% |
| Folate | 53 µg | |
| Folate, DFE | 53 µg | 13% |
| Folate, food | 53 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 50.5 mg | 9% |
| Minerals | ||
| Calcium | 260 mg (more) | 20% |
| Iron | 3.62 mg | 20% |
| Magnesium | 271 mg (more) | 65% |
| Phosphorus | 457 mg | 37% |
| Potassium | 692 mg (more) | 15% |
| Sodium | 3 mg | <1% |
| Zinc | 3.21 mg | 29% |
| Copper | 1.07 mg | 119% |
| Selenium | 1.9 µg | 3% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Cashews, unsalted
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 584 kcal | |
| Protein | 14.8 g | |
| Carbohydrates | 31.7 g (more) | |
| Fat | 48 g | |
| Alcohol | 0 g | |
| Water | 1.65 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 9.28 g (more) | 46% |
| Monounsaturated fat | 27.8 g | |
| Polyunsaturated fat | 8.75 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0.13 g (more) | |
| SFA 10:0 (capric) | 0.13 g (more) | |
| SFA 12:0 (lauric) | 0.76 g (more) | |
| SFA 14:0 (myristic) | 0.34 g (more) | |
| SFA 16:0 (palmitic) | 4.51 g (more) | |
| SFA 18:0 (stearic) | 2.97 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.32 g (more) | |
| MUFA 18:1 (oleic) | 27.2 g | |
| MUFA 20:1 (gadoleic) | 0.16 g (more) | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 8.45 g | |
| PUFA 18:3 (linolenic) | 0.29 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 2.9 g | 10% |
| Sugars | 4.86 g (more) | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 22 µg (more) | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 1.46 mg | 10% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 36.7 µg (more) | 31% |
| Thiamin (B1) | 0.19 mg (more) | 16% |
| Riboflavin (B2) | 0.19 mg | 15% |
| Niacin (B3) | 1.36 mg | 9% |
| Vitamin B6 | 0.25 mg (more) | 15% |
| Folate | 67 µg (more) | |
| Folate, DFE | 67 µg (more) | 17% |
| Folate, food | 67 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 59.2 mg (more) | 11% |
| Minerals | ||
| Calcium | 44 mg | 3% |
| Iron | 5.82 mg (more) | 32% |
| Magnesium | 252 mg | 60% |
| Phosphorus | 475 mg (more) | 38% |
| Potassium | 548 mg | 12% |
| Sodium | 16 mg (more) | 1% |
| Zinc | 5.43 mg (more) | 49% |
| Copper | 2.15 mg (more) | 239% |
| Selenium | 11.3 µg (more) | 21% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. Almonds is FNDDS’s “Almonds, unsalted” and cashews is “Cashews, unsalted”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
Every one of these nutrients, in your log
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.