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 | Almonds | Cashews |
|---|---|---|
| Calories | 173.7 kcal | 170.1 kcal |
| Total Fat | 15 g | 13 g |
| Saturated Fat | 1.1 g | 2.5 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 0.3 mg | 0 mg |
| Total Carbs | 6.5 g | 9 g |
| Dietary Fiber | 3.8 g | 1 g |
| Sugars | 1.3 g | 2 g |
| Protein | 6.3 g | 5 g |
* Nutrition data sourced from the USDA Food Central Database. Values have been normalized to match the larger serving size for a fair comparison. Individual products may vary. ✓ indicates the better value for that nutrient.
💬 Nutrition Q&A
Which has more calories, Almonds or Cashews?
Almonds has 173.7 calories and Cashews has 170.1 calories per comparable serving. Almonds is the more calorie-dense of the two.
Which has more protein, Almonds or Cashews?
Almonds provides 6.3g of protein versus 5g in Cashews. Almonds is the higher-protein choice.
Which has less fat, Almonds or Cashews?
Almonds contains 15g of fat compared with 13g in Cashews. Cashews is the leaner option.
Which has less saturated fat, Almonds or Cashews?
Almonds has 1.1g of saturated fat and Cashews has 2.5g. Almonds is lower in saturated fat.
Which has more sodium, Almonds or Cashews?
Almonds contains 0.3mg of sodium versus 0mg in Cashews. Almonds is higher in sodium.
Which has more fiber, Almonds or Cashews?
Almonds has 3.8g of fiber and Cashews has 1g. Almonds provides more fiber.
📋 Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.
Calories in Almonds → Calories in Cashews →