Which is healthier, Cashew or Kale?

Kale wins in 6 out of 10 nutritional categories. Cashew has 553 calories and 18.2g protein per 100g, while Kale has 49 calories and 4.3g protein.

How many calories are in Cashew vs Kale?

Cashew contains 553 calories per 100g, while Kale contains 49 calories per 100g.

Which has more protein, Cashew or Kale?

Cashew has more protein with 18.2g per 100g compared to 4.3g.

Cashew vs Kale

Nutrition Comparison per 100g

Cashew 4

6 Kale

Nuts & Seeds vs Vegetables

Side-by-Side Nutrition Facts

Nutrient	Cashew	Kale	Better
Calories	553kcal	49kcal	Kale
Protein	18.2g	4.3g	Cashew
Total Fat	43.9g	0.9g	Kale
Carbohydrates	30.2g	8.8g	Cashew
Fiber	3.3g	3.6g	Kale
Sugar	5.9g	2.3g	Kale
Vitamin C	0mg	120mg	Kale
Calcium	37mg	150mg	Kale
Iron	6.7mg	1.5mg	Cashew
Potassium	660mg	491mg	Cashew

Macronutrient Breakdown

Cashew

Protein: 18.2g Fat: 43.9g Carbs: 30.2g

Kale

Protein: 4.3g Fat: 0.9g Carbs: 8.8g

Data Source

Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.

Cashew vs Kale — Key Takeaway

Kale has 504 fewer calories per 100g than Cashew, making it the lighter option. For protein, Cashew leads with 18.2g per 100g. Kale is the better source of fiber at 3.6g per 100g. Kale provides 120mg of vitamin C.

Track Your Nutrition

Make informed food choices with detailed nutrition data for every meal.

Compare More Foods