Cashew vs Almond: Which is Healthier Quick Snack?

Cashew vs Almond: With quick, healthy snacking in mind, nuts are the first thing that pops up. Two of the most popular choices are almonds and cashews. While both offer a lot of health benefits, they both have distinct nutritional profiles. Which, then, is the healthier snack nutritionally and, conveniently speaking?

Nutritional Face-Off

Calories and Protein
A serving size of 28 grams of almonds provides about 165 calories and 6 grams of protein. Cashews provide about 157 calories and 5 grams of protein based on the same amount. Almonds have a little more protein, so they are better than cashews when it comes to muscle-building and satiety.

Healthy Fats
Almonds contain lots of monounsaturated fats, which reduce bad cholesterol (LDL) and are good for the heart. Cashews contain heart-friendly fats as well, but a little less than almonds.

Vitamins and Minerals
Almonds contain plenty of vitamin E, magnesium, and calcium to promote healthy skin, bones, and brain function. Cashews are rich in zinc, copper, and iron to promote immunity and red blood cell formation.

Digestibility and Satiety

Almonds, which contain about 3.5 grams of fiber per serving, will be more likely to make you feel fuller longer and support digestive health. Cashews are chewier and softer but less fibrous and therefore a lighter snack.

Best for Weight Watchers?

If you’re tracking your weight, almonds provide you with an edge with additional protein and fiber. They also boast a negligible lower glycemic index than cashews to facilitate better blood sugar control.

The Verdict

Both almonds and cashews are healthy and convenient snack foods, but it’s a matter of what you’re aiming to gain as far as your health. Almonds would be the better choice for more protein, fiber, and cardiovascular health. For more of a richer texture and immunity-boosting nutrients, cashews are a great choice.

Also Read: Banana vs Dates: Which Is the More Nutritious Snack?

Why not enjoy both in moderation? Both almonds and cashews mixed together can offer the best of both worlds in terms of flavor and nutrition—offering snack time a great taste and health value.