Cashews and almonds are both incredibly nutritious nuts, each containing a multitude of vitamins, minerals and antioxidants that can help keep you healthy. So, cashew vs almond: which one should you choose? Read this article to find out, as we break down the differences between cashews and almonds in terms of their health benefits.
Evaluate the Nutritional Benefits of Cashews and Almonds.
Both cashews and almonds are great sources of vitamins, minerals and antioxidants. Cashews are high in iron, magnesium, zinc and selenium while almonds are rich in vitamin E, calcium and phosphorus. In terms of weight loss benefits, both nuts offer a similar range of health benefits – however cashews offer slightly more fiber than almonds for a more satisfying snack.
Compare Their Calorie Content.
When it comes to calories, cashews have 15% more than almonds. A 100 gram serving of cashews contains 553 calories whereas the same size servings of almonds contains only 570 calories. This difference in calorie content means that if you’re watching your weight, almonds may be a better choice than cashew nuts – or simply reduce your portion sizes.
Analyze Their Macronutrient Content.
A great way to decide between cashews and almonds is to analyze their macronutrient content. Cashews have more protein per gram than almonds, but almonds have slightly higher amounts of fat and dietary fiber. By comparing the amount of essential vitamins and minerals in both nuts, you can make an informed decision about which one is better for you. For example, both nuts feature an abundance of magnesium, but cashews provide more manganese than almonds.
Measure Their Antioxidant Activity.
In addition to their essential vitamins and minerals, both cashews and almonds contain antioxidant compounds, which protect your cells from damage caused by free radicals. To measure their activity, researchers look at the amount of phenolic compounds in each nut. One study found that cashews have significantly greater concentrations of phenolic compounds compared to almonds – more than three times as much, in fact. This implies that cashews may be better in terms of antioxidant activity.
Assess Their Effects on Different Health Conditions.
Choosing cashews and almonds for health benefits is all about assessing what both nuts can do in terms of their effects on different conditions. Studies have looked at the potential linking of both nuts type with reduced heart disease risk and good cognitive performance, but there’s still more research needed to see which nut may offer the most benefit. Recent studies have also suggested that consuming either nut type in combination with other foods may enhance their effects, suggesting that it pays to eat a variety of healthy ingredients in moderation.