Almonds vs. Cashews: Which Is Better?

What Is the Difference Between Almonds and Cashews?

Almonds and cashews are both tree nuts, with almonds being more popular. 

In the next section, learn about the differences between almonds and cashews, along with information about their origin, taste, nutrition, and health benefits. 

What Are Almonds?

Almonds are native to Central Asia but are produced worldwide in hot-arid climates. The United States is the largest almond producer, followed by Spain and Australia. The nuts come from the almond tree, also called prunus dulcis.⁴

Almonds are a type of tree nut described as crunchy, mildly sweet, and fruity flavored. Their sweeter profile makes them a good choice for baked goods and sweets. They are consumed raw, toasted, and roasted.^{4, 5}

Nutritionally, almonds contain heart-healthy fats, plant protein, and, to a lesser extent, fiber-rich carbohydrates. In addition, they are an excellent source of riboflavin, vitamin E, copper, and manganese. They contain many other beneficial vitamins, minerals, and beneficial polyphenols.^{2, 4}

Almonds have also been studied for their health-promoting properties. Research highlights their beneficial effect on lipid and glucose levels, regulation of body weight, weight loss, reduced inflammation, and protection from diseases like diabetes, obesity, and heart disease.⁴ 

Almonds are slightly more expensive than cashews but relatively close in price. 

What Are Cashews?

The cashew tree (Anacardium occidentale) is a tropical tree native to Brazil but now grows in Asia, Africa, and Vietnam.⁶ 

Cashews are softer than almonds and have a buttery texture. They are sweet and fruity, similar to almonds. Cashews should only be eaten toasted; when raw, they contain an acid that burns the mouth.^{5, 6} 

Cashews also contain heart-healthy fats, plant protein, and some carbohydrates. They are an excellent source of copper and manganese and contain good amounts of pantothenic acid, magnesium, phosphorus, and zinc.³ 

Cashews contain heart-healthy fats known for lowering cholesterol levels and heart disease. Research shows cashews help prevent cancer, protect nerves, and reduce inflammation.⁶

Which One Is Better: Cashews vs. Almonds?

Almonds contain slightly more fiber and less carbohydrates than cashews in a one-ounce serving. Thus, individuals aiming for higher fiber intake could meet their goal faster with almonds. People with a strict daily carbohydrate limit might also prefer almonds.

Almonds and cashews have similar calories, carbohydrates, protein, fat, cholesterol, sodium, and mineral amounts. The nutrition, vitamin, and mineral tables below compare one ounce of each type of nut.^{2, 3} 

Almonds are an excellent source of vitamin E and riboflavin for individuals focusing on these nutrients. 

Vitamin E is a fat-soluble antioxidant that protects the body from the damaging effects of free radicals from sources like the sun, the environment, cigarette smoke, and air pollution. Vitamin E is also involved in immune function.⁷ 

Riboflavin is a B vitamin critical for energy production, cellular function, growth, development, and metabolism.⁸ 

One ounce of cashews provides 70% of the daily value of copper.³

Copper is a crucial mineral for several enzymes to help with energy production, iron metabolism, immune function, and defense against oxidative damage.^{8, 9}

Almonds and cashews contain critical nutrients for health and protection. 

Nutrition

Flavor preferences and nutrient goals can help you decide whether to eat almonds, cashews, or a mixture of both!

If you are aiming for more dietary fiber, a one-ounce serving of almonds provides an additional 2.24 g of fiber compared to a one-ounce serving of cashews. 

Otherwise, nutritionally, almonds and cashews have similar calories, carbohydrates, protein, fat, cholesterol, and sodium amounts. Both nuts are perfect for low-carb diets as well.

A one-ounce serving of almonds provides 45% of the daily recommended value of vitamin E and 26% of the daily recommended amount of riboflavin. 

Cashews contain 70% of the daily recommended value of copper. While almonds are lower, they still provide a hefty 34% of the recommended daily copper intake. 

A one-ounce serving of almonds or cashews provides similar nutrient-rich amounts of iron, magnesium, phosphorus, potassium, and manganese. 

Glycemic Index

Almonds have a glycemic index of 15, which makes them a low-glycemic-index food. This means that almonds will have a minimal impact on blood sugar levels.¹⁰ 

The glycemic index of cashews is 25, which classifies it also as a low glycemic index food.¹¹ 

Cashews have a marginally higher glycemic index than almonds due to their slightly higher carbohydrate content and lower fiber content. 

Both almonds and cashews are low-glycemic-index nuts. The fiber, fat, and protein in these nuts slow the speed at which carbohydrates are digested and utilized in the body.

Vitamins

As you look at the vitamins and minerals tables, you will find many similarities between almonds and cashews. 

A one-ounce serving of almonds provides 45% of the daily recommended value of vitamin E and 26% of the daily recommended amount of riboflavin. Almonds provide slightly more niacin than cashews.

Cashews provide 17% of the daily recommended amount of pantothenic acid (vitamin B5). Cashews contain slightly more thiamin, folate, and vitamin K than almonds.

Minerals

A one-ounce serving of almonds or cashews provides similar nutrient-rich amounts of iron, magnesium, phosphorus, potassium, and manganese. 

Cashews contain 70% of the daily recommended value of copper, while almonds are lower, but they still provide a hefty 34% of the recommended daily copper intake. 

Cashews provide slightly more zinc than almonds.