According to the US Food and Drug Administration, healthy adults should eat 1.5 ounces of nuts every day in order to prevent heart disease. Both cashews and almonds are choices for your daily nut consumption as these two have unsaturated fats that are great in improving your heart health. Although both are nutritious, there is always a better choice depending on what you need for your health.
While both have unsaturated fats, there are a few differences when it comes to their nutritional profiles:
1. Fat: As mentioned, cashew and almond are high in unsaturated fats that can help you decrease your bad cholesterol levels, based on the findings of Harvard School of Public Health. However, the fat content favors almonds more. This is because one ounce of cashew has 13 grams of fat, while an ounce of almond has 15 grams. Even though there is more fat in the latter, almonds have higher concentration of unsaturated fats. On the other hand, cashews have higher saturated fat content, so you should only eat them occasionally.
2. Vitamin E: In this round, almonds also win. Eating one ounce of almonds will give you 45% of your recommended daily intake of the vitamin. Cashews, on the other hand, only have two percent.
3. Calcium: Almonds once again has the upper hand here as it is rich in calcium – about six times more than the other nut, cashew. With 76 mg of calcium, you already meet 8% of your recommended dietary allowance.
4. Vitamin K: For this vitamin, cashew trumps almond as the latter does not contain the vitamin at all. One ounce of cashew nut comes with 10 mcg. Women are encouraged to consume 90 mcg of the vitamin, while men are required to have 120 mcg daily.
5. Zinc: When it comes to zinc, cashew has more – in fact, it has twice the amount of zinc in almonds. Cashews have 1.6 mg in an ounce of serving. Women need 20% of their recommended daily allowance of zinc; men require 15%.
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Both nuts are indeed good for your health as they have iron, magnesium, niacin, folate, and vitamin B6. However, if you are watching your heart health, you have diabetes, or you have high cholesterol, you may want to stick with almonds. While you can still enjoy cashews, almonds are much better for you. For one, the total saturated fat of cashews is higher and these nuts are also high in sodium with 22 mg, while almonds don’t have sodium. Cashews are also high in sugars with seven grams, while almonds only have four grams.