Almonds vs Cashews: Nutrition Comparison
Almonds and cashews are both popular snack nuts with distinct nutritional strengths. Almonds are higher in fibre, vitamin E, and calcium per serving, and have a lower glycaemic impact. Cashews are higher in carbohydrates and slightly lower in fat than almonds, with a creamier texture that makes them popular in dairy-free cooking. Both are rich in healthy monounsaturated fats and provide meaningful protein per serving. For maximum fibre, vitamin E, and bone-supporting minerals, almonds have the nutritional edge. For a slightly lower fat, creamier nut that works well in cooking, cashews are an excellent choice. Both make great everyday snacks in moderate portions.
Nutrition Comparison
| Nutrient |
3 Tbsp (30g)*
|
1 Serving (30.0g)
|
|---|---|---|
| Calories | 171.3 kcal | 170.1 kcal |
| Total Fat | 15 g | 13 g |
| Saturated Fat | 1.1 g | 2.5 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 0 mg | 0 mg |
| Total Carbs | 6.4 g | 9 g |
| Dietary Fiber | 4.3 g | 1 g |
| Sugars | 1.1 g | 2 g |
| Protein | 6.4 g | 5 g |
* Nutrition data sourced from the USDA Food Central Database. Values marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.
Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.