Quick Summary
When to Choose Cashews (Raw, Unsalted)
Choose Cashews (Raw, Unsalted) for more magnesium (296mg vs 164mg) per 100g. It is also lower in calories (561 vs 636 per 100g).
When to Choose Hazelnuts (Raw)
Choose Hazelnuts (Raw) for more fiber (10g vs 3.2g) and more healthy fats (61g vs 44g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Cashews (Raw, Unsalted) | Hazelnuts (Raw) | Winner |
|---|---|---|---|
| Calories | 560.7 | 635.7 | 🏆 Cashews (Raw, Unsalted) |
| Protein | 18.6g | 15g | 🏆 Cashews (Raw, Unsalted) |
| Carbohydrates | 30.7g | 16.8g | |
| Fiber | 3.2g | 10g | 🏆 Hazelnuts (Raw) |
| Total Fat | 44.3g | 60.7g |
Key Vitamins & Minerals
Copper
🏆 Cashews (Raw, Unsalted) has 20% more
Magnesium
🏆 Cashews (Raw, Unsalted) has 80% more
Health Benefits Comparison
Cashews (Raw, Unsalted) Benefits
- Exceptionally high in copper (67% DV) for iron metabolism
- Rich in magnesium (20% DV) for 300+ enzymatic reactions
- Good source of zinc (15% DV) for immunity
- Provides iron (11% DV) rare in plant foods
- Heart-healthy monounsaturated fats
Hazelnuts (Raw) Benefits
- Exceptional vitamin E (28% DV) - powerful antioxidant
- Very high in heart-healthy monounsaturated fats
- Rich in manganese (86% DV) for metabolism
- Good copper source (24% DV) for energy
- Provides folate (8% DV) for cell health
Practical Considerations
💰 Cost
Cashews (Raw, Unsalted): Moderate
Hazelnuts (Raw): Moderate
🕒 Preparation
Cashews (Raw, Unsalted): Easy
Hazelnuts (Raw): Easy
📦 Storage
Cashews (Raw, Unsalted): Refrigerate
Hazelnuts (Raw): Refrigerate
🍽️ Versatility
Cashews (Raw, Unsalted): Very versatile
Hazelnuts (Raw): Very versatile
The Bottom Line
Both Cashews (Raw, Unsalted) and Hazelnuts (Raw) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Cashews (Raw, Unsalted) if: Choose Cashews (Raw, Unsalted) for more magnesium (296mg vs 164mg) per 100g. It is also lower in calories (561 vs 636 per 100g).
Choose Hazelnuts (Raw) if: Choose Hazelnuts (Raw) for more fiber (10g vs 3.2g) and more healthy fats (61g vs 44g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Cashews (Raw, Unsalted) and Hazelnuts (Raw) in Nutrivio
Compare how Cashews (Raw, Unsalted) and Hazelnuts (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
