Food comparison · IFCT 2017
Almond vs Cashew: nutrition per 100 g
Almonds and cashews have the same protein per 100 g, 18.4 g and 18.8 g, according to IFCT 2017. Almonds have far more fibre (13.1 g against 3.9 g), calcium and vitamin E, and much less carbohydrate. Cashews have more iron, zinc, thiamine and selenium, and slightly fewer calories, 583 kcal against 609. Cashews also carry more saturated fat.
Almond and Cashew, nutrient by nutrient
Every nutrient IFCT 2017 reports for both, per 100 g of the edible portion. The last column names the side with more of it, which is not always the better side: more sodium or saturated fat is not an advantage.
| Nutrient | Almond | Cashew | More in |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 609 kcal | 583 kcal | Almond |
| Protein | 18.4 g | 18.8 g | Cashew |
| Carbohydrate (available) | 3 g | 25.5 g | Cashew |
| Dietary fibre | 13.1 g | 3.9 g | Almond |
| Free sugars | 2.2 g | 3.1 g | Cashew |
| Total fat | 58.5 g | 45.2 g | Almond |
| Water | 4.4 g | 4.4 g | Same |
| Fats | |||
| Saturated fat | 4.36 g | 7.82 g | Cashew |
| Monounsaturated fat | 38.34 g | 27.91 g | Almond |
| Polyunsaturated fat | 13.21 g | 7.48 g | Almond |
| Omega-3 (alpha-linolenic acid) | 32 mg | 55 mg | Cashew |
| Cholesterol | 0 mg | 0 mg | Same |
| Minerals | |||
| Calcium | 228 mg | 34 mg | Almond |
| Iron | 4.59 mg | 5.95 mg | Cashew |
| Zinc | 3.5 mg | 5.34 mg | Cashew |
| Magnesium | 318 mg | 307 mg | Almond |
| Phosphorus | 446 mg | 500 mg | Cashew |
| Potassium | 699 mg | 635 mg | Almond |
| Sodium | 2 mg | 9 mg | Cashew |
| Copper | 1.08 mg | 2.23 mg | Cashew |
| Selenium | 3.6 µg | 13.1 µg | Cashew |
| Vitamins | |||
| Thiamine (B1) | 0.15 mg | 0.61 mg | Cashew |
| Riboflavin (B2) | 0.26 mg | 0.03 mg | Almond |
| Niacin (B3) | 3.71 mg | 1.03 mg | Almond |
| Vitamin B6 | 0.09 mg | 0.16 mg | Cashew |
| Folate (B9) | 36 µg | 25 µg | Almond |
| Vitamin E (alpha-tocopherol) | 24.88 mg | 1.05 mg | Almond |
| Vitamin K1 | 8.4 µg | 1.8 µg | Almond |
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
Cite this page
NNWA Nutrition and Wellness Academy. Almond vs Cashew: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/compare/almond-vs-cashew/
Energy, fat, carbohydrate and fibre
Per 100 g, almond has 609 kcal and cashew 583 kcal, both among the most energy-dense foods in the tables. Their make-up differs. Almond has more fat, 58.5 g against 45.2 g, mostly monounsaturated. Cashew has 25.5 g of carbohydrate against just 3.0 g in almond, about 8.5 times as much, which is why cashews taste sweeter and blend into a creamy paste. Cashew's saturated fat is higher, 7.82 g against 4.36 g.
Fibre is almond's big advantage: 13.1 g per 100 g, about 3.4 times the 3.9 g in cashew, ranking 29th of 256 foods. That fibre, plus almond's low carbohydrate, makes almonds the more filling, slower-digesting snack.
Protein and minerals
Protein is a tie, 18.8 g in cashew and 18.4 g in almond, each covering about a third of a man's daily need. The minerals divide. Almond has 228 mg of calcium per 100 g, about 6.7 times the 34 mg in cashew, and slightly more magnesium and potassium. Cashew has more iron, 5.95 mg against 4.59 mg, covering 31 per cent of a man's daily need, and more zinc, 5.34 mg against 3.5 mg, ranking 7th of 243 foods. Cashew also has about twice the copper and 3.6 times the selenium, 13.1 micrograms against 3.6. Magnesium is high in both, 318 and 307 mg.
Vitamins
Almond is one of the best vitamin E foods in IFCT 2017, with 24.88 mg per 100 g, ranking 3rd of 242 foods, about 23.7 times the 1.05 mg in cashew. Almond also has far more riboflavin, 0.26 mg against 0.03 mg, and niacin, 3.71 mg against 1.03 mg. Cashew is the thiamine nut, with 0.61 mg against 0.15 mg, about 4.1 times as much, ranking 6th of 239 foods. Cashew has a little more vitamin B6; almond has more folate, 36 against 25 micrograms.
Kaju katli, badam milk and the gravy pot
Cashews grow along the coasts of Goa, Kerala, Karnataka, Maharashtra and Odisha, and Kollam in Kerala has long been a centre of cashew processing. In the kitchen, cashew paste thickens korma, shahi paneer and Mughlai gravies, and cashews go into pulao, upma, payasam and kaju katli. Almonds feature in badam milk, badam halwa and soaked as a morning habit. Roasted, salted and fried versions of either add oil and sodium. Tree nuts are common allergens.
Which one, for what
For fibre, calcium, vitamin E and a low-carbohydrate snack, almond is the better nut. For iron, zinc, thiamine and selenium, cashew leads, which helps vegetarians short on zinc and iron. For weight control, the two are nearly equal in energy, but almond's fibre makes a handful more filling. For diabetes planning, almond's lower carbohydrate is an advantage, with portions agreed with a doctor. For heart-conscious diets, almond has less saturated fat. For taste and cooking, cashew's creamy sweetness is hard to replace in gravies and mithai. A small mixed handful of unsalted nuts is a good everyday habit.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about almond vs cashew
Which is healthier, almond or cashew?
Each has strengths. Per 100 g, almonds have more fibre, calcium and vitamin E and less carbohydrate and saturated fat. Cashews have more iron, zinc, thiamine and selenium. Protein is the same. Almonds suit weight and blood sugar goals slightly better.
Do cashews have more calories than almonds?
No, slightly fewer. IFCT 2017 lists 583 kcal per 100 g for cashews and 609 kcal for almonds. The difference is small; both are energy-dense, so the size of the portion matters most.
Are cashews good for people with diabetes?
Cashews have 25.5 g of carbohydrate per 100 g, much more than almonds at 3.0 g, and less fibre. A few unsalted cashews can fit a diabetes diet, but almonds are the lower-carbohydrate choice. Portions should be planned with a doctor or dietitian.
Which nut has more iron, almond or cashew?
Cashew. It has 5.95 mg of iron per 100 g against 4.59 mg in almond, covering 31 per cent of a man's daily need. Eating nuts with fruit rich in vitamin C, such as orange or guava, helps the body absorb that iron.