Quick Summary
When to Choose Almonds
Choose almonds for higher fiber, vitamin E, calcium, and protein. Best for heart health and vitamin E needs.
When to Choose Cashews (Raw, Unsalted)
Choose cashews for creamier texture, more iron and zinc, lower calories. Best for sauces, dairy alternatives, and mineral needs.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Almonds | Cashews (Raw, Unsalted) | Winner |
|---|---|---|---|
| Calories | 579 | 157 | 🏆 Cashews (Raw, Unsalted) |
| Protein | 21.2g | 5.2g | 🏆 Almonds |
| Carbohydrates | 21.6g | 8.6g | |
| Fiber | 12.5g | 0.9g | 🏆 Almonds |
| Total Fat | 49.9g | 12.4g |
Key Vitamins & Minerals
Magnesium
🏆 Almonds has 3.3x more
Health Benefits Comparison
Almonds Benefits
- Supports heart health
- Helps control blood sugar
- Aids weight management
- Promotes brain health
- Supports bone health
Cashews (Raw, Unsalted) Benefits
- Exceptionally high in copper (67% DV) for iron metabolism
- Rich in magnesium (20% DV) for 300+ enzymatic reactions
- Good source of zinc (15% DV) for immunity
- Provides iron (11% DV) rare in plant foods
- Heart-healthy monounsaturated fats
Practical Considerations
💰 Cost
Almonds: Moderate
Cashews (Raw, Unsalted): Moderate
🕒 Preparation
Almonds: Easy
Cashews (Raw, Unsalted): Easy
📦 Storage
Almonds: Refrigerate
Cashews (Raw, Unsalted): Refrigerate
🍽️ Versatility
Almonds: Very versatile
Cashews (Raw, Unsalted): Very versatile
The Bottom Line
Both Almonds and Cashews (Raw, Unsalted) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Almonds if: Choose almonds for higher fiber, vitamin E, calcium, and protein. Best for heart health and vitamin E needs.
Choose Cashews (Raw, Unsalted) if: Choose cashews for creamier texture, more iron and zinc, lower calories. Best for sauces, dairy alternatives, and mineral needs.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Almonds and Cashews (Raw, Unsalted) in Nutrivio
Compare how Almonds and Cashews (Raw, Unsalted) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
