Do you have almonds and cashews in your meals? Have you ever wondered which of the two is healthier, and which you should be having in a larger quantity? Though both come from the nut family, there are certain differences which make one much better and preferable than the other. Want to know how the two are different? Then go ahead and read this post!
Cashew vs. Almond:
The two nuts cashews and almonds, of course, are strikingly different in color, shape, and taste. But the main difference lies in their composition. Here is how:
1. Iron:
Iron in your body plays many roles. It helps to strengthen your immune system and generate energy for your body cells. Iron also stores oxygen which later helps in transportation. The cashew you eat supplies more amount of iron to your body than almond does. In 1 once of cashew is present 1.9 milligrams of this mineral. But the same amount of almond has only 1.1 milligrams of iron. If you eat 1 serving of cashew every day, it meets 24 percent of iron requirement if you are a man. If you are a woman, it meets 11 percent of your iron requirement.
2. Copper:
Copper too plays myriad roles. It helps to keep your nervous system healthy. Copper produces a chemical that helps in the nerve communication. Like iron, copper also produces energy for your body cells, while also keeping the tissues connected. Here too cashew has an upper hand over almond. The cashew you eat is richer in copper than almond is. If you eat 1 ounce of cashew, you get 622 milligrams of copper. It also means that your body gets 69 per cent of your daily copper requirement.
3. Fiber:
This time it is the almond that wins a point. Almonds are rich in fiber than cashews are. 1 ounce of almond contains 3.5 grams of fiber. While the same amount of cashew contains only 0.9 grams of fiber. Fiber is important for your healthy being because it helps to control the blood sugar levels of your body. Fiber also reduces cholesterol and keeps a check on your bowel movements. It helps to avoid constipation. While there are vital health benefits of dietary fiber, it also helps you in losing weight. Also, food that has high fiber content keeps you full unlike those with low fiber content. Therefore, almond acts as a filling food. You can even replace it with your breakfast. Cashew is a nut that you can eat more for its health benefits and taste, but not as a food substitute to keep you full.
4. Calcium:
Almond has a high amount of calcium. 1 ounce of almond gives you 76 milligrams of calcium. Cashew is not so rich in calcium. Calcium is an important element of your daily diet. It helps the bones to become stronger.
5. Zinc:
Almonds vs Cashews – When it comes to having zinc, the cashew wins. Cashews have two times more zinc than almonds have. One serving of cashew every day gives you 1.6 milligrams of zinc. This amount of cashew helps meet 20 percent of the zinc requirement in a woman’s body. If you are a man, it meets 15 percent of the zinc requirement in your body.
6. Vitamin E:
Almonds have more amount of vitamin E than cashews have. 1 ounce of almonds gives you 45 per cent of the required vitamin E. Cashew vs. Almond, whats your choice? We hope this article helps you better choose your nut for the day
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