Almonds vs Cashews – Which is Healthier?

Our Verdict

When comparing almonds to cashews, we picked the almonds.

Why?

It was close in some categories, but almonds came out on top! And as ever for when almonds win one of these, it’s not just our pro-almonds bias:

In terms of macros, almonds have a little more protein and more than 4x the fiber. Given how critical fiber is to good health, and how most people in industrialized countries in general (and N. America in particular) aren’t getting enough, we consider this a major win for almonds.

Things are closer to even for vitamins, but almonds have a slight edge: almonds are higher in vitamins A, B2, B3, B9, and especially 27x higher in vitamin E, while cashews are higher in vitamins B1, B5, B6, C & K. So, a moderate win for almonds.

Looking at minerals, however, cashews have moderately more copper, iron, phosphorus, selenium, and zinc, while almonds boast 6x more calcium, and slightly more manganese and potassium. There’s a lot to juggle here, but on balance, we say this one’s a slight win for cashews.

In other considerations, almonds (with the skin on) have more polyphenols, including a variety of kinds of kaempferol and quercetin, as well as an array of catechins and more.

Adding up the sections, it’s a clear overall win for almonds, but by all means enjoy either or both (unless you have a nut allergy, in which case, please don’t), as diversity is good!

Want to learn more?

You might like:

• What Does Kaempferol Do, Anyway?
• Fight Inflammation & Protect Your Brain, With Quercetin
• 21 Most Beneficial Polyphenols & What Foods Have Them

Enjoy!