Popular nuts like cashews and almonds are loaded with nutrients. This makes them a favoured snack for both health-conscious people and lovers of dry fruit. These nuts are rich in vital components. However, both nuts have unique nutritional characteristics that meet various dietary needs.
Almonds and cashews are two of the top five nuts consumed worldwide. The 2019 International Nut and Dried Fruit Council (INC) poll revealed that almonds are the most preferred. The increasing vogue for these two nuts has spurred curiosity about their disparate nutritional profiles. In this blog, we will shed light upon the nutritional profiles, vitamin and mineral profiles, calorie content, and possible health benefits of cashews and almonds.
This in-depth comparison will assist you in making an informed decision based on your tastes and dietary goals.
Nutritional Profile of Cashews
Nutrient-dense cashews provide a variety of vital vitamins and minerals. Raw cashews have about 157 calories per 1-ounce (28g) serving, with 12.5g of fat, 5.2g of protein, and 8.6g of carbs. Cashews have a lipid composition that is primarily healthy for the heart. They consist of roughly 62% monounsaturated fats and 15% polyunsaturated fats. One ounce of cashews has 67.7% of the daily value of copper. Thus, it makes them a great source of numerous minerals. They also provide 17%, 10.8%, and 14% of the daily requirement for magnesium, phosphorus, and zinc, respectively. 9.1% of the daily value is made up of iron, which is significant at 1.65 milligrams per ounce.
Cashews have 0.94g of fibre per ounce, however not as much as some other nuts. Cashews also have trace levels of important vitamins. These are vitamin K, vitamin E, and B-complex vitamins, such as thiamine and vitamin B6. They are a heart-healthy snack option because of their low salt level (3.4 mg per ounce). Cashews are a nutrient-dense complement to a well-balanced and healthy diet. It is because they provide a balanced combination of macro and micronutrients.
Health Benefits of Cashews
Nutrient-dense cashews provide a host of health advantages when included in a well-balanced diet. Cashew consumption has several health benefits which are:
- Heart-related Conditions: Cashews are a good source of heart-healthy monounsaturated and polyunsaturated fats. These can help lower triglyceride and LDL (bad) cholesterol levels. It further decreases the risks associated with cardiovascular disease. Cashews' high magnesium concentration may also benefit heart health by lowering the risk of ischemic cardiac disease.
- Blood Sugar Control: Cashews are a good snack choice for persons with type 2 diabetes or those trying to avoid the disease. This is because of their low glycemic index and high fibre content. Furthermore, it may help control blood sugar levels.
- Management of Weight: Cashews have lots of calories. However, they may help you control your weight. Their magnesium content helps control the metabolism of fat and carbohydrates. Also, their dietary fibre and protein levels can encourage satiety.
- Bone Health: Magnesium, calcium, and vitamin K are all found in abundance in cashews. These are vital for strong, healthy bones. Frequent ingestion could lower the chance of developing osteoporosis.
- Brain Activity: Cashews are a good source of various vitamins and minerals, such as vitamin E and B vitamins. These help with energy production, mood stability, and memory retention.
- Skin Benefits: Cashews' high vitamin E concentration functions as a powerful antioxidant. They assist in the body's reduction of inflammation and oxidative stress. This might promote better skin and possibly halt the cellular ageing process.
- Strengthening Immune System: Zinc is an important mineral for a healthy and strengthened immune system. It is abundant in cashews. Zinc makes up a large amount of the daily required intake in a quarter-cup serving. Therefore, it may enhance the immune response.
- Antioxidant Content: Vitamins K and E are found in cashews. They function as antioxidants in the body. Thus, they aid in the reduction process of oxidative stress and the elimination of free radicals.
- Gastrointestinal Health: Cashews are high in fibre. Thus, it helps to maintain regular bowel motions and encourages the growth of good gut bacteria.
- Nutrient Profile: A meal of one ounce (28 grams) of cashews has about 157 calories, 5.2 grams of protein, 12.5 grams of good fats, and 8.6 grams of carbs. Essential minerals including copper, phosphorous, magnesium, and manganese are also abundant in them.
Nutritional Profile of Almonds
Nutrient-dense almonds include a variety of important vitamins, minerals, and health-promoting substances. Almonds have about 164 calories per 1-ounce (28g) meal. It comprises 14g of fat, 6g of protein, and 6g of carbs. The lipid composition is primarily heart-healthy. It contains 3.5g of polyunsaturated fats and 9g of monounsaturated fats. Vitamin E is a potent antioxidant that offers a host of benefits. It is abundant in almonds and provides 48% of the daily requirement per ounce.
Almonds consist of minerals, especially calcium (6% DV), manganese (27% DV), and magnesium (18% DV). They also have considerable amounts of zinc, phosphorus, and copper. Almonds aid in gastrointestinal health and increase fullness since they include 3.5 grams of fibre per ounce. Almonds are also a strong source of vitamin B2, riboflavin, and contain trace levels of other B vitamins.
Antioxidants are mostly contained in the brown skin of these nuts. Besides that, they are also abundant in these nuts and aid in preventing inflammation and oxidative stress. Almonds are relatively low in salt and contain phytosterols. These may help decrease cholesterol levels. They are a great complement to a balanced diet because of their nutrient profile. Therefore, it promotes heart health, strong bones, and general well-being.
Health Benefits of Almonds
Almonds are a nutrient-dense powerhouse among nuts. It is because of their many health advantages. The major benefits of eating almonds are:
- Cardiovascular Health: Almonds are rich in monounsaturated and polyunsaturated fats. They have the potential to lower LDL (bad) cholesterol levels and lower the risk of heart attack and stroke. Strong antioxidants that guard against oxidative stress in the cardiovascular system are produced by their high vitamin E content. It provides 48% of the recommended intake per ounce.
- Management of Weight: Almonds may help with weight loss and control despite their high calorie content. Almonds' high protein and dietary fibre content encourage fullness. Moreover, they may help you consume less calories overall. Research indicates that a diet rich in almonds can result in more significant drops in body fat, waist circumference, and BMI when compared to a low-calorie diet.
- Blood Sugar Control: Almonds may help control blood sugar levels because of their low glycemic index. Almonds are especially high in magnesium. Several studies have suggested that it may help lower the incidence of type 2 diabetes.
- Brain Activity: L-carnitine and riboflavin are two elements found in almonds that are beneficial to cognitive function. Studies have demonstrated the potential benefits of almond consumption. These entail memory enhancement, learning, and possibly even lowering the risk of Alzheimer's.
- Digestive Wellness: Almonds provide 3.5g of fibre per ounce. This feature makes them a substantial contribution to digestive health. They assist a healthy gut microbiota and encourage regular bowel motions. Regular eating of almonds has been found to reduce harmful gut bacteria by up to 50% and increase healthy bacteria.
- Skin Health: Almonds' high vitamin E concentration and other antioxidants may promote better skin. These may also slow down the ageing process.
- Immune System Boost: Almonds are rich in vitamin E content and polyphenols. Thus, it strengthens the immune system functioning. Research has demonstrated that these substances possess antiviral and antibacterial properties.
- Bone Strength: Nutrients including calcium, magnesium, and phosphorus that are vital for healthy bones can be found in almonds. Frequent ingestion could assist in decreasing the risk of osteoporosis.
- Reduction of Stress: Remarkably, there is a correlation between consuming almonds and lowering stress levels. A study that measured HRV showed some kind of stress protection. Participants who consumed almonds on a daily basis showed increased Heart Rate Variability (HRV).
Differences between Cashews and Almonds
Both cashews and almonds are healthy nuts. However, there are a few significant distinctions between them in terms of their nutritional profiles, health advantages, and culinary uses:
- Health Advantages: The beneficial fat content of both nuts makes them beneficial for the cardiovascular system. Almonds may offer a modest edge when it comes to body weight management. They have increased fibre content and the presence of L-arginine. It may promote fat burning during exercise. Almonds are very good for brain function, digestive health, and controlling the symptoms of type 2 diabetes. Cashews are recognised for their ability to build bones, support a healthy immune system, and preserve vision.
- Taste and Texture: Cashews have a creamy, buttery flavour and a softer, more delicate texture. On the other hand, almonds have a slightly nutty flavour and are crispier compared to almonds.
- Culinary Applications: Cashews have a softer texture. Therefore, they are frequently used as a dairy substitute and in creamy sauces and sweets. Almonds are frequently used in salad dressings, trail mixes, and as toppings for yoghurt and porridge.
- Allergies and Nutritional Factors: Cashews are technically legumes. Conversely, almonds are tree nuts. Those who have certain allergies may find this distinction to be crucial.
- Macronutrients & Calories: There are 579 calories in 100g of almonds compared to 553 in cashews. Almonds are more rice in fibre (12.5g vs 3.3g per 100g) and protein (21.15g vs 18.22g per 100g) in comparison to cashews.
- Fat Profile: Almonds offer a healthier fat profile with more heart-friendly unsaturated fats. However, they have a greater total fat level (49.93g vs. 43.85g per 100g). Almonds lack the saturated fat found in cashews.
- Cost and Accessibility: In general, almonds are more accessible and frequently less costly than cashews. This is partially attributable to increased almond production worldwide.
- Flexibility in Non-Food Applications: The moisturising qualities of almond oil make it a popular ingredient in skincare and cosmetics. Lubricants and paints are a byproduct of cashew processing. Thus, these are utilised in various industries for cashew shell liquid.
Similarities between Cashews and Almonds
Almonds and cashews are attractive options for nut lovers and health-conscious shoppers due to their shared similarities:
- Snack Attraction: Their pleasing texture and flavour qualities make both nuts great snacks. They can help reduce hunger in between meals, are portable, and don't need to be refrigerated.
- Plant-Based Sources of Protein: Almonds and cashews are excellent sources of protein for vegans and vegetarians. Nowadays, plant-based diets have become more and more popular. They supply vital amino acids that can help fulfil the recommended daily intake of protein.
- Durability and Shelf Life: Almonds and cashews keep well for a comparatively long time when stored. Both can be stored for several months at ambient temperature in airtight containers, or for much longer when frozen or refrigerated.
- Function in Conventional Medicine: Both nuts are thought to provide health benefits. Therefore, they have been employed in traditional medical systems such as Ayurveda and Traditional Chinese Medicine.
- Cultural Importance: Both nuts are widely utilised in traditional desserts and cuisines and have significant roles in many ethnic customs and celebrations around the world.
- Economic Significance: Both nuts are important agricultural products that are grown, processed, and exported, boosting the economies of many nations.
Conclusion
To summarise, almonds and cashews are two nutrient-dense nuts with distinct health advantages. Almonds are excellent for digestive health and bone strength because of their high fibre, vitamin E, and calcium content. On the other hand, cashews are a good source of iron, zinc, and vitamin K. They help maintain healthy blood and a strong immune system. Both of these nuts have balanced fat profiles. Therefore, they support heart health and, when eaten in moderation, may help with weight loss.
Cashews are creamier and taste more like butter, whereas almonds are crunchier and have a stronger nuttiness. This affects how they are utilised in cooking; almonds are used in a greater range of cuisines and cashews are frequently used in creamy meals. Both nuts are adaptable, widely consumed, and can contribute significantly to a well-rounded diet, even if their nutritional profiles differ. The decision between cashews and almonds frequently boils down to personal taste, dietary requirements, and intended application.
