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Cashews vs Almonds: Which Is Better Nutritionally?

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Cashews and almonds both have unsaturated fats, but almonds have a better fat profile. Cashews provide more vitamin K and zinc than almonds, but almonds surpasses cashews in fiber, vitamin E, and calcium levels. They both have the same levels of protein and calories. Although their nutritional profile varies slightly, both nuts should be part of any healthy diet.

Curejoy Expert Dipti Mothay Explains:

Several studies have found that nuts can play a role in weight maintenance. That’s because nuts are satisfying — a “high satiety” food — that is metabolized slowly by the body, due to high fiber counts.

Nuts also lower your risk of chronic disease, fighting high cholesterol and reducing the chances you’ll suffer from cardiovascular disease. Cashews and almonds both make healthful additions to your diet, although they differ slightly in their nutrient content. But both nuts can be a welcome addition to a range of meals.

Nutrition: Cashews vs Almonds

• Healthy unsaturated fats

Almonds and cashews both contain heart-healthy unsaturated fats, but almonds have a better fat profile. Cashews provide more vitamin K and zinc, but almonds make a better choice for fiber, vitamin E, and calcium.

• Similar Calories, Different Fiber

One ounce serving of almonds equals about 22 whole kernels and has 170 calories while the same portion of cashews consists of about 18 nuts and contains 163 calories. They have about the same amount of protein, but almonds have three times more fiber, with 1 ounce supplying 12 percent of women’s and 8 percent of man’s recommended daily intake.

• Calcium vs. Zinc

Almonds have the advantage if you need more calcium in your diet. One ounce of almonds provides 76 milligrams of calcium or six times more than cashews and supplies 8 percent of your recommended dietary allowance. Cashews have double the amount of zinc, with 1.6 milligrams in a 1-ounce serving.

• Vitamin E

Almonds are one of the best sources of the essential antioxidant vitamin E, according to the Harvard School of Public Health. Cashews beat almonds when it comes to vitamin K content. Almonds don’t contain any vitamin K while 1 ounce of cashews has 10 micrograms.

 

 

CureJoy Editorial

The CureJoy Editorial team digs up credible information from multiple sources, both academic and experiential, to stitch a holistic health perspective on topics that pique our readers' interest.

CureJoy Editorial

The CureJoy Editorial team digs up credible information from multiple sources, both academic and experiential, to stitch a holistic health perspective on topics that pique our readers' interest.

Post a Comment
194 comments
Ashok Kr
Ashok Kr 5pts

I add both in my meal \U0001f602

Manish Rhea Wadhawan
Manish Rhea Wadhawan 5pts

I don't think both are good.. Cashews are rich in cholesterol and my Dr told me that no to eat. Almonds are very very good..

Michelle Allen
Michelle Allen 5pts

Hmmm.Difficult to answer.Cashews great for protein high content.Almonds are good for the brain,great for a sharp memory.

Ahmad Shah
Ahmad Shah 5pts

Soak 7 almond overnight in water.chew this in morning or other time.chashew is good but will bring pimples on someone face.like me\U0001f629

Sohail Khan
Sohail Khan 5pts

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Stephanie Jacobs
Stephanie Jacobs 5pts

Haha! I just finished reading this article. I may need to choose almonds for the first test.

Yogesh Saraf
Yogesh Saraf 5pts

ayurveda se nivedan hai ki kripa kar ke hindi me bhi msg de

Bleu Jay
Bleu Jay 5pts

You can overdose on cashews be careful

Jiya Jiya
Jiya Jiya 5pts

almond better then cashews for health

Maria Rowena
Maria Rowena 5pts

Don't care which is better I super duper love nuts

Ashraf Bahi
Ashraf Bahi 5pts

Eat almond and Apple...boost ur body...

Nelson Kareokaus
Nelson Kareokaus 5pts

almonds...R good for your Skin and mental side, #K€€p£R

Ayurveda
Ayurveda 5pts

True! :) Jagjit Singh Dhillon

Sesha Xarix
Sesha Xarix 5pts

No both are healthy but cashew contains fat

Ayurveda
Ayurveda 5pts

Well said! :) Houseof Veils

Ayurveda
Ayurveda 5pts

absolutely both are healthy! :) Ramiro Garcia

Ayurveda
Ayurveda 5pts

Both are healthy! :) Sesha Xarix