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Cashew vs. Almond — Health Impact and Nutrition Comparison

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

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.
Cashew
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Almond
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
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 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +2747.8%
Contains more Vitamin B2Vitamin B2 +1862.1%
Contains more Vitamin B3Vitamin B3 +240.7%
Contains more FolateFolate +76%
~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.
Cashew
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Almond
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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%
Contains more CalciumCalcium +627%
Contains more PotassiumPotassium +11.1%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +31.7%
~equal in Magnesium ~270mg

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
Cashew
0
20% 60% 20%
Saturated Fat: Sat. Fat 7.783 g
Monounsaturated Fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Almond
3
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 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

Cashew vs Almond infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
2
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
Almond
3
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
Contains more CarbsCarbs +40.1%
Contains more WaterWater +17.9%
Contains more ProteinProtein +16.1%
Contains more FatsFats +13.9%
Contains more OtherOther +16.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
2
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
Almond
4
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
Contains more StarchStarch +3162.5%
Contains more SucroseSucrose +47.1%
Contains more GlucoseGlucose +240%
Contains more FructoseFructose +120%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Almond
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 Cashew Almond Opinion
Calories 553kcal 579kcal Almond
Protein 18.22g 21.15g Almond
Fats 43.85g 49.93g Almond
Vitamin C 0.5mg 0mg Cashew
Net carbs 26.89g 9.05g Cashew
Carbs 30.19g 21.55g Cashew
Magnesium 292mg 270mg Cashew
Calcium 37mg 269mg Almond
Potassium 660mg 733mg Almond
Iron 6.68mg 3.71mg Cashew
Sugar 5.91g 4.35g Almond
Fiber 3.3g 12.5g Almond
Copper 2.195mg 1.031mg Cashew
Zinc 5.78mg 3.12mg Cashew
Starch 23.49g 0.72g Cashew
Phosphorus 593mg 481mg Cashew
Sodium 12mg 1mg Almond
Vitamin A 0IU 2IU Almond
Vitamin E 0.9mg 25.63mg Almond
Manganese 1.655mg 2.179mg Almond
Selenium 19.9µg 4.1µg Cashew
Vitamin B1 0.423mg 0.205mg Cashew
Vitamin B2 0.058mg 1.138mg Almond
Vitamin B3 1.062mg 3.618mg Almond
Vitamin B5 0.864mg 0.471mg Cashew
Vitamin B6 0.417mg 0.137mg Cashew
Vitamin K 34.1µg 0µg Cashew
Folate 25µg 44µg Almond
Trans Fat 0.015g Cashew
Choline 52.1mg Almond
Saturated Fat 7.783g 3.802g Almond
Monounsaturated Fat 23.797g 31.551g Almond
Polyunsaturated fat 7.845g 12.329g Almond
Tryptophan 0.287mg 0.211mg Cashew
Threonine 0.688mg 0.601mg Cashew
Isoleucine 0.789mg 0.751mg Cashew
Leucine 1.472mg 1.473mg Almond
Lysine 0.928mg 0.568mg Cashew
Methionine 0.362mg 0.157mg Cashew
Phenylalanine 0.951mg 1.132mg Almond
Valine 1.094mg 0.855mg Cashew
Histidine 0.456mg 0.539mg Almond
Fructose 0.05g 0.11g Almond
Omega-3 - ALA 0.003g Almond
Omega-6 - Eicosadienoic acid 0g 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Almond
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Cashew
78%
Almond
Minerals Daily Need Coverage Score
200%
Cashew
142%
Almond

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