Almonds vs Cashews
Both sides computed from the same table, at the serving each is actually eaten in.
The short answer
Which one is heavier
Per 100 g, almonds is heavier — 600 kcal against 570 kcal for cashews, about 5% more. Per real serving the picture changes: 10 almonds of almonds is 72 kcal, while 10 cashews of cashews is 91 kcal, because the portions are not the same size. On protein, almonds wins with 20.5 g per 100 g.
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·10 almonds entered at 12 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
ਨਾਲ-ਨਾਲ
| Almonds | Cashews | |
|---|---|---|
| Serving assumed | 10 almonds · 12 g | 10 cashews · 16 g |
| Calories per serving | 72 | 91 |
| Calories per 100 g | 600 | 570 |
| Protein per 100 g | 20.5 g | 18.0 g |
| Carbs per 100 g | 11.0 g | 27.0 g |
| Fat per 100 g | 52.0 g | 44.0 g |
| Fibre per 100 g | 12.0 g | 3.5 g |
| Walking to burn one serving | 17 ਮਿੰਟ | 21 ਮਿੰਟ |
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
How two dishes are made comparable
- Both columns start from the same source — the per-100 g rows for almonds and cashews in the Indian Food Composition Tables 2017. Neither side is taken from a different database to win an argument.
- Each dish keeps its own serving weight: 10 almonds at 12 g, 10 cashews at 16 g. Forcing both onto a shared 100 g is what makes most food comparisons useless.
- Both rows are then scaled the same way and printed side by side, so the per-gram ranking and the per-plate ranking can visibly disagree — which, on Indian food, they routinely do.
Almonds 600 kcal/100 g × 12 g ÷ 100 = 72 kcal Cashews 570 kcal/100 g × 16 g ÷ 100 = 91 kcal
How to read this
Per-100 g comparisons flatter whatever is eaten in small portions. Almonds is denser per gram, but people do not eat by the gram — almonds arrives as 10 almonds and cashews as 10 cashews, and that is where the real difference shows up.
Almonds carries more protein, which matters more than the calorie gap if you are trying to stay full. Fibre also favours almonds here. Both figures assume home cooking with a measured amount of oil; a restaurant plate of either can run 30 to 60% higher.
ਸਵਾਲ
Which has more calories, almonds or cashews?
Per 100 g, almonds is heavier — 600 kcal against 570 kcal for cashews, about 5% more. Per real serving the picture changes: 10 almonds of almonds is 72 kcal, while 10 cashews of cashews is 91 kcal, because the portions are not the same size. On protein, almonds wins with 20.5 g per 100 g.
Which has more protein, almonds or cashews?
Almonds — 20.5 g per 100 g against 18.0 g. Per real serving that becomes 2.5 g in 10 almonds against 2.9 g in 10 cashews.
Why do the two comparisons disagree?
Because a per-100 g comparison flatters whatever is eaten in small portions. 10 almonds of almonds weighs 12 g and 10 cashews of cashews weighs 16 g, so the per-gram ranking and the per-plate ranking are answering different questions. The serving row is the one that decides what you ate.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
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