Cashews vs Almonds: Which Nut is Better for You?

By Nutriwow Nutrition Team · 27 April 2026

Cashews vs Almonds: Which Nut is Better for You?

The Great Nut Debate: Cashews vs Almonds

Both cashews and almonds are popular, nutritious nuts — but they have different nutritional profiles and health benefits. Here's a detailed comparison to help you choose.

Nutritional Comparison (per 28g serving)

Almonds: 164 calories, 6g protein, 14g fat, 6g carbs, 3.5g fibre
Cashews: 157 calories, 5g protein, 12g fat, 9g carbs, 1g fibre

Almonds Win For:

  • Higher fibre content (great for digestion and weight loss)
  • More Vitamin E (better for skin and immunity)
  • Higher calcium (better for bones)
  • Lower glycaemic index (better for blood sugar)

Cashews Win For:

  • Higher iron content (better for anaemia prevention)
  • More zinc (better for immunity and wound healing)
  • Creamier taste (better for cooking and snacking)
  • Higher copper (supports energy production)

Which Should You Choose?

If your goal is weight loss, blood sugar control, or skin health — choose almonds. If you want more iron, zinc, or prefer a creamier taste — choose cashews. Better yet, eat both! A mixed handful gives you the best of both worlds.

Shop Both at Nutriwow

Get premium Nutriwow Almonds and Nutriwow Cashews — both sourced from the finest farms.