Almonds vs. Cashew — Health Impact and Nutrition Comparison

by Jack Yacoubian | Last updated on March 13, 2024

Medically reviewed by Elen Khachatrian

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.

Table of contents

Introduction

What's The Actual Difference?

Nutrition

Calories

Vitamins

Minerals

Fiber

Fats

Health Impact Similarities

Cardiovascular Health

Bone Health

Brain Health

Eye Health

Diabetes

Accessibility and Storage

Downsides

References:

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.

Almonds

Cashew

Contains more Vitamin EVitamin E	+2747.8%
Contains more Vitamin B2Vitamin B2	+1862.1%
Contains more Vitamin B3Vitamin B3	+240.7%
Contains more FolateFolate	+76%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+106.3%
Contains more Vitamin B5Vitamin B5	+83.4%
Contains more Vitamin B6Vitamin B6	+204.4%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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.

Almonds

Cashew

Contains more CalciumCalcium	+627%
Contains less SodiumSodium	-91.7%
Contains more ManganeseManganese	+31.7%

Contains more IronIron	+80.1%
Contains more CopperCopper	+112.9%
Contains more ZincZinc	+85.3%
Contains more PhosphorusPhosphorus	+23.3%
Contains more SeleniumSelenium	+385.4%

~equal in Magnesium ~292mg

~equal in Potassium ~660mg

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

Almonds

Saturated fat: Sat. Fat 3.802 g

Monounsaturated fat: Mono. Fat 31.551 g

Polyunsaturated fat: Poly. Fat 12.329 g

Cashew

Saturated fat: Sat. Fat 7.783 g

Monounsaturated fat: Mono. Fat 23.797 g

Polyunsaturated fat: Poly. Fat 7.845 g

Contains less Sat. FatSaturated fat	-51.1%
Contains more Mono. FatMonounsaturated fat	+32.6%
Contains more Poly. FatPolyunsaturated fat	+57.2%

Health Impact Similarities

Cardiovascular Health

Section reviewed by cardiologist 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)

References:

Author name: Jack Yacoubian

Education: Haigazian Medical University

Last updated: March 13, 2024

Medically reviewed by Elen Khachatrian

Infographic

Infographic link

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	25.63mg	0.9mg	165%
Copper	1.031mg	2.195mg	129%
Vitamin B2	1.138mg	0.058mg	83%
Iron	3.71mg	6.68mg	37%
Fiber	12.5g	3.3g	37%
Polyunsaturated fat	12.329g	7.845g	30%
Selenium	4.1µg	19.9µg	29%
Vitamin K	0µg	34.1µg	28%
Zinc	3.12mg	5.78mg	24%
Calcium	269mg	37mg	23%
Manganese	2.179mg	1.655mg	23%
Vitamin B6	0.137mg	0.417mg	22%
Monounsaturated fat	31.551g	23.797g	19%
Saturated fat	3.802g	7.783g	18%
Vitamin B1	0.205mg	0.423mg	18%
Vitamin B3	3.618mg	1.062mg	16%
Phosphorus	481mg	593mg	16%
Starch	0.72g	23.49g	9%
Choline	52.1mg		9%
Fats	49.93g	43.85g	9%
Vitamin B5	0.471mg	0.864mg	8%
Protein	21.15g	18.22g	6%
Magnesium	270mg	292mg	5%
Folate	44µg	25µg	5%
Carbs	21.55g	30.19g	3%
Potassium	733mg	660mg	2%
Calories	579kcal	553kcal	1%
Vitamin C	0mg	0.5mg	1%
Net carbs	9.05g	26.89g	N/A
Sugar	4.35g	5.91g	N/A
Sodium	1mg	12mg	0%
Trans fat	0.015g		N/A
Tryptophan	0.211mg	0.287mg	0%
Threonine	0.601mg	0.688mg	0%
Isoleucine	0.751mg	0.789mg	0%
Leucine	1.473mg	1.472mg	0%
Lysine	0.568mg	0.928mg	0%
Methionine	0.157mg	0.362mg	0%
Phenylalanine	1.132mg	0.951mg	0%
Valine	0.855mg	1.094mg	0%
Histidine	0.539mg	0.456mg	0%
Fructose	0.11g	0.05g	0%
Omega-3 - ALA	0.003g		N/A
Omega-6 - Eicosadienoic acid	0.002g	0g	N/A
Omega-6 - Linoleic acid	12.32g		N/A