Almonds (Whole)VSCashew Nuts
Almonds (Whole) has 4.0g more protein per 100g than Cashew Nuts — 21.5g vs 17.4g per 100g (USDA). For those watching their calorie intake, Cashew Nuts offers only 564.664 calories per 100g compared to 625.75 calories in Almonds (Whole). In terms of protein efficiency (protein per calorie), Almonds (Whole) delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Apr 2023
| Nutrient (per 100g) | Almonds (Whole) | Cashew Nuts |
|---|---|---|
| Protein | 21.5 g | 17.4 g |
| Calories | 626 kcal | 565 kcal |
| Total fat | 51.1 g | 38.9 g |
| Carbohydrates | 20.0 g | 36.3 g |
Almonds (Whole)
Cashew Nuts
How does Almonds (Whole) compare to Cashew Nuts?
Almonds (Whole) has 4.0g more protein per 100g than Cashew Nuts — 21.5g vs 17.4g per 100g (USDA). For those watching their calorie intake, Cashew Nuts offers only 564.664 calories per 100g compared to 625.75 calories in Almonds (Whole). In terms of protein efficiency (protein per calorie), Almonds (Whole) delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Almonds (Whole)With 21.5g of protein per 100g, Almonds (Whole) provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Cashew NutsAt only 564.664 calories per 100g, Cashew Nuts allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Almonds (Whole)Almonds (Whole) offers the best protein-to-calorie ratio, delivering 21.5g of protein for just 625.75 calories, perfect for maximizing protein intake while minimizing caloric load.
Vegetarian & Plant-Based Diets
Almonds (Whole)Both are excellent plant-based options. Almonds (Whole) edges ahead with 21.5g of protein per serving, making it slightly better for meeting daily protein requirements on a vegetarian diet.
Low-Carb & Ketogenic Diets
Almonds (Whole)With only 20.0g of carbohydrates per 100g, Almonds (Whole) fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Cashew NutsFor everyday fitness enthusiasts seeking balanced nutrition, Cashew Nuts offers a good protein content at 17.4g with 564.664 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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