Quick Summary
When to Choose Cashews (Raw, Unsalted)
Choose Cashews (Raw, Unsalted) for more protein (19g vs 7.1g), more magnesium (296mg vs 114mg), and more healthy fats (44g vs 25g) per 100g.
When to Choose Tiger Nuts
Choose Tiger Nuts for more fiber (36g vs 3.2g) per 100g. It is also lower in calories (429 vs 561 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Cashews (Raw, Unsalted) | Tiger Nuts | Winner |
|---|---|---|---|
| Calories | 560.7 | 428.6 | 🏆 Tiger Nuts |
| Protein | 18.6g | 7.1g | 🏆 Cashews (Raw, Unsalted) |
| Carbohydrates | 30.7g | 67.9g | |
| Fiber | 3.2g | 35.7g | 🏆 Tiger Nuts |
| Total Fat | 44.3g | 25g |
Key Vitamins & Minerals
Iron
🏆 Cashews (Raw, Unsalted) has 36% more
Magnesium
🏆 Cashews (Raw, Unsalted) has 2.6x 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
Tiger Nuts Benefits
- Highest prebiotic fiber content (30% by weight) feeds beneficial gut bacteria
- Resistant starch improves insulin sensitivity and supports healthy blood sugar
- Rich in oleic acid (same healthy fat in olive oil) supports cardiovascular health
- High in iron (3.5mg per 100g) and magnesium (80mg) for energy and muscle function
Practical Considerations
💰 Cost
Cashews (Raw, Unsalted): Moderate
Tiger Nuts: Moderate
🕒 Preparation
Cashews (Raw, Unsalted): Easy
Tiger Nuts: Easy
📦 Storage
Cashews (Raw, Unsalted): Refrigerate
Tiger Nuts: Refrigerate
🍽️ Versatility
Cashews (Raw, Unsalted): Very versatile
Tiger Nuts: Very versatile
The Bottom Line
Both Cashews (Raw, Unsalted) and Tiger Nuts 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 protein (19g vs 7.1g), more magnesium (296mg vs 114mg), and more healthy fats (44g vs 25g) per 100g.
Choose Tiger Nuts if: Choose Tiger Nuts for more fiber (36g vs 3.2g) per 100g. It is also lower in calories (429 vs 561 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Cashews (Raw, Unsalted) and Tiger Nuts in Nutrivio
Compare how Cashews (Raw, Unsalted) and Tiger Nuts fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
