Key Takeaways Both nuts contain heart-healthy monounsaturated fats, but almonds have less saturated fat. Almonds provide around 6 g of protein per ounce, while cashews offer about 5.2 g. Both nuts are great for snacking, baking, salads, and adding creaminess to dishes. Including both nuts in a balanced diet can help increase your intake of healthy fats, protein, vitamins, and minerals.

Almonds vs Cashews : Nutrition Comparison

Nutrient	Almonds (28 g)	Cashews (28 g)
Calories	164 kcal	157 kcal
Protein	6.0 g	5.2 g
Total fat	14.2 g	12.4g
Saturated fat	1.1 g	2.2 g
Carbohydrates	6.1 g	8.6 g
Dietary fiber	3.5 g	0.9 g
Vitamin E	7.3 mg	0.3 mg
Magnesium	76 mg	83 mg
Iron	1.0 mg	1.9 mg

Values are approximate and may vary depending on the variety, processing method, and nutrition database. The comparison is for plain nuts, not salted, sweetened, or oil-roasted products.

Almonds vs Cashews: Which Has More Protein?

A 28-gram serving provides approximately:

• Almonds: 6 grams of protein

• Cashews: 5.2 grams of protein

Are Almonds and Cashews Good for Muscle Growth?

Both nuts provide plant-based protein, which contributes to your overall daily protein intake. They also supply calories, fats, and minerals that help make meals more nutritious.

For a higher-protein diet, combine nuts with foods such as milk, yogurt, eggs, tofu, lentils, beans, or other protein-rich foods that suit your dietary preferences.

Almonds are the better choice if you are comparing protein content alone, but the difference is relatively small.

Almonds vs Cashews for Vitamins and Minerals

Almonds: Rich in Vitamin E

Almonds additionally provide:

• Magnesium: Supports normal muscle and nerve function.

• Calcium: Helps maintain bones and teeth.

• Phosphorus: Supports bones and normal energy metabolism.

• Fiber: Helps support digestive health.

Cashews: A Source of Copper, Magnesium, and Iron

• Copper: Helps support iron metabolism, connective tissue formation, and normal energy production.

• Magnesium: Supports muscle and nerve function and numerous metabolic processes.

• Iron: Helps the body produce hemoglobin, which carries oxygen in the blood.

• Zinc: Supports normal immune function, wound healing, and cell growth.

• Phosphorus: Contributes to bone health and energy metabolism.

Best Ways to Add Almonds and Cashews to Your Diet

Breakfast

Add chopped almonds or cashews to oatmeal, porridge, or unsweetened yogurt. You can also combine them with fruit for a more satisfying breakfast.

Healthy Snacking

A small mix of almonds, cashews, and raisins can provide a combination of fats, protein, carbohydrates, and minerals.

Smoothies

Blend almonds or cashews into a smoothie for added flavor, texture, and calories. Remember that whole nuts add less protein per calorie than many dedicated protein-rich ingredients.

Homemade Trail Mix

Combine almonds, cashews, raisins, and other dried fruits to make your own trail mix. Adjust the proportions to your taste and keep the serving size in mind.

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