Cashews vs Quinoa: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Quinoa is generally healthier
Quinoa comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (120 vs 553), less sugar (1.6g vs 5.9g), less sodium (7mg vs 10mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Quinoa
120 kcal
More Protein
Cashews
18g
More Fiber
Cashews
3.3g
Less Sugar
Quinoa
1.6g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Cashews
Quinoa
Diet Compatibility
Cashews
Quinoa
When to Choose Cashews
- ✓Higher in protein (18g vs 4.4g)
- ✓More fiber (3.3g vs 2.8g)
Common Uses
When to Choose Quinoa
- ✓Lower in calories (120 vs 553)
- ✓Lower in carbs (21g vs 30g)
- ✓Less sugar (1.6g vs 5.9g)
- ✓Lower sodium (7mg vs 10mg)
Common Uses
Cashews vs Quinoa: Nutritional Analysis
Cashews is more calorie-dense at 553 calories per 100g compared to 120 for Quinoa, a difference of 433 calories. On the protein front, Cashews delivers more with 18g per 100g versus 4.4g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Cashews and Quinoa tell different nutritional stories. Cashews provides 30g of carbohydrates, 44g of fat, and 3.3g of fiber per 100g, while Quinoa contains 21g carbs, 1.9g fat, and 2.8g fiber. The higher fiber content in Cashews supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Cashews contains 5.9g while Quinoa has 1.6g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Quinoa is the lower-calorie choice at 120 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Cashews provides more protein (18g/100g), supporting muscle repair and growth.
- For sustained energy: Cashews offers more fiber (3.3g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Cashews or Quinoa?
Cashews has more calories with 553 kcal per 100g, compared to Quinoa with 120 kcal. That's a difference of 433 calories per 100g serving.
Is Cashews healthier than Quinoa?
Based on our nutritional analysis, Quinoa is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Quinoa has 120 calories, 4.4g protein, and 2.8g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Cashews and Quinoa?
Cashews has more protein with 18g per 100g, compared to Quinoa with 4.4g. Cashews provides 13.6g more protein per 100g serving.
Which is better for weight loss, Cashews or Quinoa?
For weight loss, Quinoa is the better choice with only 120 calories per 100g compared to 553 calories in Cashews. Cashews also offers 3.3g of fiber per 100g, which helps you feel fuller longer.
Does Cashews or Quinoa have fewer carbs?
Quinoa has fewer carbs with 21g per 100g, compared to Cashews with 30g. If you're following a low-carb diet, Quinoa is the better option with 9.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.