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Almond vs. Cashew — Health Impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on March 13, 2024
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Almond
vs
Cashew

Summary

Almonds are rich in vitamins B2, E, calcium, and manganese. On the other hand, cashews are rich in vitamins K, B1, B6, B5, iron, copper, zinc, and phosphorus

Introduction

Almonds and cashews are classified as nuts that are highly rich in minerals and different vitamins. They are versatile in how they can be consumed and used in the culinary world.

In this article, we will be comparing the nutritional content of each, the health impact, accessibility and storage, and their downsides.

What's The Actual Difference?

Almond and cashew milk are now widely used as an alternative to dairy milk, especially within the vegan community and lactose intolerant individuals.

Cashews are softer and more delicate in texture than almonds, which are thicker and crunchier. Because almonds have a slightly nutty flavor and cashews have a creamy, buttery flavor, the taste of these two nuts differs slightly.

Almonds are single seeds within flat, slightly porous, beige pods, whereas cashews are kidney or heart-shaped achenes in any regular variation. 

Nutrition

Both almonds and cashews are high in nutrients and are excellent sources of healthy compounds.

Calories

Almonds have 579 calories per 100g, whereas cashews provide 553 calories per 100g.

Vitamins

Almonds and cashews are rich in vitamins, but they don't have similar vitamin content.

Almonds are considered one of the nuts with the highest vitamin B2 (riboflavin) content. They contain 1.14mg of vitamin B2 per 100g. The daily requirement of vitamin B2 is 1.3mg for males and 1.1mg for females.

Almonds are also rich in vitamin E, having 25.6mg, with the daily requirement being 15mg a day.

On the other hand, cashews are considered to be rich in vitamin K at 34.1μg and vitamin B complex, specifically, B1, B6, and B5.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond
5
:
5
Cashew
Contains more Vitamin A +∞%
Contains more Vitamin E +2747.8%
Contains more Vitamin B2 +1862.1%
Contains more Vitamin B3 +240.7%
Contains more Folate +76%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +106.3%
Contains more Vitamin B5 +83.4%
Contains more Vitamin B6 +204.4%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Contains more Vitamin A +∞%
Contains more Vitamin E +2747.8%
Contains more Vitamin B2 +1862.1%
Contains more Vitamin B3 +240.7%
Contains more Folate +76%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +106.3%
Contains more Vitamin B5 +83.4%
Contains more Vitamin B6 +204.4%
Contains more Vitamin K +∞%

Minerals

Almonds and cashews are food sources that contain a high amount of minerals.

They have similar content of potassium and magnesium with slight differences.

Almonds are rich in calcium and manganese, while cashews are richer in iron, copper, zinc, and phosphorus. Cashews are considered to be a good source of iron.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond
4
:
6
Cashew
Contains more Calcium +627%
Contains more Potassium +11.1%
Contains less Sodium -91.7%
Contains more Manganese +31.7%
Contains more Iron +80.1%
Contains more Phosphorus +23.3%
Contains more Zinc +85.3%
Contains more Copper +112.9%
Contains more Selenium +385.4%
Equal in Magnesium - 292
Equal in Potassium - 660
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains more Calcium +627%
Contains more Potassium +11.1%
Contains less Sodium -91.7%
Contains more Manganese +31.7%
Contains more Iron +80.1%
Contains more Phosphorus +23.3%
Contains more Zinc +85.3%
Contains more Copper +112.9%
Contains more Selenium +385.4%
Equal in Magnesium - 292
Equal in Potassium - 660

Fiber

Almonds are relatively more affluent in their dietary fiber content compared to cashews. Almonds provide 12.5g of fiber per 100g, while cashews have 3.3g of fiber.

Fats

Almonds are higher in fats than cashews. They provide 50g of fat per 100g, whereas cashews have 44g of fat.

Almonds and cashews have 31.5g and 23.8g of monounsaturated fats, respectively, and the recommended daily intake is at <33g.

In addition to that, almonds and cashews have 12.3g and 7.8g of polyunsaturated fat content, respectively, and the daily requirement is at <22g.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
3
:
0
Cashew
Contains less Saturated Fat -51.1%
Contains more Monounsaturated Fat +32.6%
Contains more Polyunsaturated fat +57.2%
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Contains less Saturated Fat -51.1%
Contains more Monounsaturated Fat +32.6%
Contains more Polyunsaturated fat +57.2%
 

Health Impact Similarities

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

Studies suggest that consuming almonds may help lower diastolic blood pressure, but it doesn't seem to affect systolic blood pressure. On the other hand, cashew nut intake may help reduce systolic blood pressure, but it doesn't have any impact on diastolic blood pressure (2, 3, 4).

It should be noted that almond and cashew nuts contain peptides that may inhibit ACE enzymes, similar to ACE-inhibitor medications like Captopril and Lisinopril (5, 6).

Unlike cashew nuts, almonds have a consistently positive effect on lipids and lipoproteins by reducing total cholesterol and LDL (“bad” cholesterol) levels, resulting in a lower risk of cardiovascular disease (4, 7).

Bone Health

Almonds are rich in calcium and help maintain healthy bones. They are considered a good source of calcium in vegan diets, as one serving of almonds is equivalent to ¼ cup of dairy milk. (8)

Brain Health

The vitamin E content of almonds acts as an antioxidant, protecting the brain tissues from being covered with amyloid plaques, which is the reason for developing Alzheimer's disease. Vitamin E contributes to lowering the risk of Alzheimer's disease. Also, almonds have promising results in showing restorative measures after diagnosis of Alzheimer's disease. (9)

Eye Health

Cashews, on the other hand, contain zeaxanthin. Zeaxanthins are yellow-pigmented antioxidants that have a role in protecting the eyes. After ingestion, the zeaxanthins present in cashews get absorbed by the retina and protect the retina from ultraviolet light. Zeaxanthins contribute to the prevention of the disease called Age-related Macular Degeneration AMD. AMD causes blurring of vision, usually while driving or reading, and is expected after age 60. (10)

Diabetes

Almond and Cashew milk is now widely used as an alternative to dairy milk, especially within the vegan community and lactose intolerant individuals. Daily consumption of cashews in diabetic patients lowered their total insulin levels, thus helping to control Diabetes Mellitus. (11)

Accessibility and Storage

The best way to store nuts is to put them in a dark environment. This is because of the photooxidative effect. Healthy fats, monounsaturated and polyunsaturated fatty acids, can break down and lose their properties if exposed to light for long durations. (12)

Almonds, when roasted or processed, lose some of their nutritional value. Therefore, the most effective and optimal way to consume these nuts is in their raw state. However, cashews should be consumed roasted or steamed because they contain urushiol, a toxic compound in poison ivy. So, the processing of cashews makes them free of urushiol. In addition to that, almonds and cashews are being used as alternatives to unhealthy snacks. Regarding the vegan community and individuals who are lactose intolerant, almond and cashew milk are excellent alternatives to dairy milk, most specifically almond milk, due to their rich calcium content.

Downsides

In some cultures, almonds and cashews are consumed with kernels and other nuts, often roasted and salted. One must be careful when consuming them in their salted processing, as the sodium content of both nuts will be elevated.

Almonds and cashews might cause allergic reactions. These reactions can range from low severity to a simple itching of the lips or can be high severity and lead to shortness of breath (anaphylaxis) and require medical intervention.

In some people, consuming high amounts of sweet almonds while taking diabetes medications might cause severe hypoglycemia, a severe decrease in blood sugar levels.

Almonds and cashews have moderate amounts of oxalate. When high amounts of these nuts are consumed over the long term, the risks of kidney stone formation increase. These are calcium oxalate stones, leading to Oxalate Nephropathy (kidney stones). (13) 

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: March 13, 2024
Medically reviewed by Elen Khachatrian

Infographic

Almond vs Cashew infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
3
:
2
Cashew
Contains more Protein +16.1%
Contains more Fats +13.9%
Contains more Other +16.5%
Contains more Carbs +40.1%
Contains more Water +17.9%
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more Protein +16.1%
Contains more Fats +13.9%
Contains more Other +16.5%
Contains more Carbs +40.1%
Contains more Water +17.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
4
:
2
Cashew
Contains more Glucose +240%
Contains more Fructose +120%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +3162.5%
Contains more Sucrose +47.1%
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +240%
Contains more Fructose +120%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +3162.5%
Contains more Sucrose +47.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Cashew
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond Cashew Opinion
Net carbs 9.05g 26.89g Cashew
Protein 21.15g 18.22g Almond
Fats 49.93g 43.85g Almond
Carbs 21.55g 30.19g Cashew
Calories 579kcal 553kcal Almond
Starch 0.72g 23.49g Cashew
Fructose 0.11g 0.05g Almond
Sugar 4.35g 5.91g Almond
Fiber 12.5g 3.3g Almond
Calcium 269mg 37mg Almond
Iron 3.71mg 6.68mg Cashew
Magnesium 270mg 292mg Cashew
Phosphorus 481mg 593mg Cashew
Potassium 733mg 660mg Almond
Sodium 1mg 12mg Almond
Zinc 3.12mg 5.78mg Cashew
Copper 1.031mg 2.195mg Cashew
Manganese 2.179mg 1.655mg Almond
Selenium 4.1µg 19.9µg Cashew
Vitamin A 2IU 0IU Almond
Vitamin E 25.63mg 0.9mg Almond
Vitamin C 0mg 0.5mg Cashew
Vitamin B1 0.205mg 0.423mg Cashew
Vitamin B2 1.138mg 0.058mg Almond
Vitamin B3 3.618mg 1.062mg Almond
Vitamin B5 0.471mg 0.864mg Cashew
Vitamin B6 0.137mg 0.417mg Cashew
Folate 44µg 25µg Almond
Vitamin K 0µg 34.1µg Cashew
Tryptophan 0.211mg 0.287mg Cashew
Threonine 0.601mg 0.688mg Cashew
Isoleucine 0.751mg 0.789mg Cashew
Leucine 1.473mg 1.472mg Almond
Lysine 0.568mg 0.928mg Cashew
Methionine 0.157mg 0.362mg Cashew
Phenylalanine 1.132mg 0.951mg Almond
Valine 0.855mg 1.094mg Cashew
Histidine 0.539mg 0.456mg Almond
Trans Fat 0.015g Cashew
Saturated Fat 3.802g 7.783g Almond
Monounsaturated Fat 31.551g 23.797g Almond
Polyunsaturated fat 12.329g 7.845g Almond
Omega-6 - Eicosadienoic acid 0.002g 0g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Cashew
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
82%
Almond
34%
Cashew
Minerals Daily Need Coverage Score
142%
Almond
200%
Cashew

Comparison summary

Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 1.56g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 3.981g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 25)
Which food is cheaper?
Almond
Almond is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.