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.