Cashews vs. Eggplant
Nutrition comparison of Cashews and Eggplant
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
eggplant
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and eggplant:
- Both eggplant and cashews are high in dietary fiber and potassium.
- Cashew has more thiamin, pantothenic acid and Vitamin B6.
- Cashew has signficantly more calcium than eggplant.
- Cashew is an excellent source of iron and protein.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Eggplant (Eggplant, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and eggplant has 95% less calories than cashew - eggplant has 25 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, cashews is much lighter in carbs, much heavier in fat and similar to eggplant for protein. Cashews has a macronutrient ratio of 12:21:67 and for eggplant, 14:80:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Eggplant | |
|---|---|---|
| Protein | 12% | 14% |
| Carbohydrates | 21% | 80% |
| Fat | 67% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and eggplant has 81% less carbohydrates than cashew - eggplant has 5.9g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both eggplant and cashews are high in dietary fiber. Eggplant is very similar to eggplant for dietary fiber - eggplant has 3g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Eggplant and cashews contain similar amounts of sugar - eggplant has 3.5g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 17 times more protein than eggplant - eggplant has 0.98g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and eggplant has 100% less saturated fat than cashew - eggplant has 0.03g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Eggplant and cashews contain similar amounts of Vitamin C - eggplant has 2.2mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin A
Eggplant and cashews contain similar amounts of Vitamin A - eggplant has 1ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Eggplant and cashews contain similar amounts of Vitamin E - eggplant has 0.3mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cashew has 874% more Vitamin K than eggplant - eggplant has 3.5ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, pantothenic acid and Vitamin B6. Both cashews and eggplant contain significant amounts of riboflavin, niacin and folate.
| Cashews | Eggplant | |
|---|---|---|
| Thiamin | 0.423 MG | 0.039 MG |
| Riboflavin | 0.058 MG | 0.037 MG |
| Niacin | 1.062 MG | 0.649 MG |
| Pantothenic acid | 0.864 MG | 0.281 MG |
| Vitamin B6 | 0.417 MG | 0.084 MG |
| Folate | 25 UG | 22 UG |
Minerals
calcium
Cashew has signficantly more calcium than eggplant - eggplant has 9mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Cashew is an excellent source of iron and it has 28 times more iron than eggplant - eggplant has 0.23mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both eggplant and cashews are high in potassium. Cashew has 188% more potassium than eggplant - eggplant has 229mg of potassium per 100 grams and cashew has 660mg 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, both cashews and eggplant contain significant amounts of lutein + zeaxanthin.
| Cashews | Eggplant | |
|---|---|---|
| lutein + zeaxanthin | 22 UG | 36 UG |
| beta-carotene | ~ | 14 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than eggplant per 100 grams.
| Cashews | Eggplant | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.013 G |
| Total | 0.062 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than eggplant per 100 grams.
| Cashews | Eggplant | |
|---|---|---|
| other omega 6 | 0.266 G | ~ |
| linoleic acid | 7.782 G | 0.063 G |
| Total | 8.048 G | 0.063 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 Cashews or Eggplant .
Cashews g
()
|
Daily Values (%) |
Eggplant g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does eggplant or cashews contain more calories in 100 grams?Cashew is high in calories and eggplant has 100% less calories than cashew - eggplant has 25 calories in 100g and cashew has 553 calories.
Does eggplant or cashews have more carbohydrates?
By weight, cashew is high in carbohydrates and eggplant has 80% fewer carbohydrates than cashew - eggplant has 5.9g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does eggplant or cashews contain more iron?
Cashew is an abundant source of iron and it has 28 times more iron than eggplant - eggplant has 0.23mg of iron in 100 grams and cashew has 6.7mg of iron.
Does eggplant or cashews contain more potassium?
Both eggplant and cashews are high in potassium. Cashew has 190% more potassium than eggplant - eggplant has 229mg of potassium in 100 grams and cashew has 660mg of potassium.