Almonds vs Cashew Nuts: Calories & Nutrition Showdown


Almonds vs Cashew nuts
Nutrition Facts
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Almonds vs Cashew Nuts 100g Compare
per 100g | Almonds | Cashew nuts |
---|---|---|
Calories | 579 | 553 |
Carbohydrates | 21.55 g | 30.19 g |
Fat | 49.93 g | 43.85 g |
Dietary fiber | 12.5 g | 3.3 g |
Protein | 21.15 g | 18.22 g |
Calcium | 269 mg | 37 mg |
Iron | 3.71 mg | 6.68 mg |
Magnessium | 270 mg | 292 mg |
Potassium | 733 mg | 660 mg |
Sodium | 1 mg | 12 mg |
Vitaminium B1 (Thiamine) | 0.205 mg | 0.423 mg |
Vitaminium B2 (riboflavin) | 1.138 mg | 0.058 mg |
Vitaminium B3 (Niacin) | 3.618 mg | 1.062 mg |
Vitaminium B5 | 0.47 mg | 0.864 mg |
Vitaminium B6 | 0.137 mg | 0.417 mg |
Vitaminium B9 (Folic acid) | 44 mg | 0.025 mg |
Vitaminium E | 26 mg | 0.9 mg |
When it comes to snacking, nuts are a popular choice for their satisfying crunch and nutritional benefits. Among the myriad of options, almonds and cashew nuts stand out not just for their distinctive flavors but also for their interesting backstories and health benefits. Let's dive into what makes these nuts so special and how they compare with each other.
A Tale of Two Nuts: Almonds and Cashews
Almonds have been prized since ancient times, believed to have originated in the Middle East and South Asia. They are not actually nuts but the seeds of the fruit of the almond tree. Interestingly, almonds are related to cherries and peaches, which is evident in the similarity of their fruits' structure.
Cashew nuts, on the other hand, have a unique origin story. They grow on the cashew tree and are actually the seed of the cashew apple, making them another "false nut." Originating from Brazil, cashews were spread worldwide by Portuguese explorers. What sets cashews apart is that they are always sold shelled because the shell contains a caustic resin used in industrial products.
Nutritional Nuggets: What's Inside?
Both almonds and cashews are packed with nutrients, but they have some differences worth noting. With 579 calories per 100 grams, almonds are slightly higher in energy than cashews, which have 553 calories. This small difference is mainly due to almonds having a higher fat content, most of which is monounsaturated fat - the heart-healthy kind.
Almonds are a fiber powerhouse, offering 12.5 grams per 100 grams, significantly more than cashews' 3.3 grams. This makes almonds an excellent choice for digestive health and satiety. However, cashews lead in the carb department with 30.19 grams, compared to almonds' 21.55 grams, making them a quicker source of energy.
When it comes to minerals, both nuts have their strengths. Almonds are rich in calcium (269 mg) and magnesium (270 mg), making them great for bone health. Cashews boast higher levels of iron (6.68 mg) and magnesium (292 mg), which are crucial for blood health and energy production, respectively.
Protein is another important factor, and here almonds slightly edge out cashews, with 21.15 grams of protein compared to cashews' 18.22 grams. This makes almonds a slightly better option for muscle repair and growth.
Flavor and Usage in Cuisine
Beyond nutrition, the taste and culinary uses of these nuts differ as well. Almonds have a slightly sweet and bitter taste, making them versatile for both sweet and savory dishes. They can be eaten raw, roasted, or used as almond flour in baking. Almonds also make delicious almond milk, a popular dairy-free alternative.
Cashews have a buttery, sweet flavor that makes them a favorite in vegan cooking, especially for creamy sauces and desserts. They blend well into cashew butter or cashew milk and add a delightful crunch to stir-fries and salads.
In conclusion, both almonds and cashew nuts offer unique flavors and health benefits, making them excellent additions to a balanced diet. Whether you prefer the fiber-rich and bone-supporting almonds or the iron-packed and creamy cashews, incorporating these nuts into your meals can add both nutritional value and culinary delight.
Almonds 100g
579kcalCalories source
- 14% CARBS.
- 14% PROTEIN
- 72% FAT
Cashew nuts 100g
553kcalCalories source
- 21% CARBS
- 12% PROTEIN
- 67% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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