According to science, cashew nuts are just as nutrient-dense as groundnuts. I had to agree after tasting a handful of those golden-brown almonds in the lab. My viewpoint shifted, and I became aware that many of us were unaware of the nutritional value of cashew nuts. I’m here to help you find the light in this article.
A Comparison of Groundnuts and Cashew Nuts
Both cashew nuts and groundnuts, which are sometimes referred to as peanuts, are nutrient-dense, versatile nuts. Let’s examine their nutritional distinctions as well as other differences.
Comparing Nutrition
The two nuts compare as follows per 100 grams:
| Nutrient | Cashew Nuts | Groundnuts |
| Calories | 553kcal | 567kcal |
| Protein | 18.2g | 25.8g |
| Total fat | 43.9g | 49.2g |
| Carbohydrates | 30.2g | 16.1g |
| Sugar | 5.9g | 4.7g |
| Fibre | 3.3g | 8.5g |
| Magnesium | 292mg | 168mg |
| Iron | 6.7mg | 4.6mg |
| Vitamin E | 0.9mg | 8.3mg |
| Zinc | 5.8mg | 3.3mg |
| Vitamin B6 | 0.4mg | 0.3mg |
| Vitamin B9 (Folate) | 25µg | 240µg |
This indicates that:
Although groundnuts have more dietary fiber, cashew nuts have more carbs.
Both nuts are high in good fats and protein.
The calorie contents of both nuts are comparable.
While groundnuts are higher in vitamins, cashew nuts are higher in minerals, such as iron, zinc, and magnesium.
In one compartment, either of the nuts trails, but in another, it compensates.
Additional Elements
In terms of flavor, availability, and manufacturing method, cashew nuts are also distinct from groundnuts.
Taste
Although tastes vary from person to person, in general:
Cashew Nuts: renowned for their silky texture and mildly sweet, creamy flavor. Roasting the nuts in a preheated oven produces a toasty, buttery aroma.
Groundnuts: Roasted groundnuts have a brittle texture and a powerful, earthy flavor.
Accessibility
Both nuts are easily accessible in Nigeria and may be purchased online as well as at physical grocery stores. Because of the way cashew nuts are produced (more on that below), they are unavoidably more expensive than groundnuts. A bottle of cashew nuts costs N3,640 on PricePally, while a same amount of groundnuts costs N1430.
Methods of Production
Cashew trees, which are cultivated in tropical regions, yield cashew nuts. To remove the poisonous shells and drain away any poisons in the cashew fruit, a multi-stage, labor-intensive harvesting process is required. The edible content is produced in this way, which also accounts for the high purchase price. One of the top producers of cashew nuts is Ivory Coast.
However, groundnuts are simpler to grow. After harvesting, they can be deshelled and roasted using a variety of techniques, such as dry, oil, or sand roasting, or they can be boiled in their shells.
What are the health advantages of consuming cashew nuts, given the time and effort required to make them edible?
Benefits of Cashew Nuts for Nutrition
We know from the nutrient table above that cashew nuts are healthy for heart health (correct percentage of unsaturated fat) and help build strong bones (magnesium content). Five nutritional advantages to consider are as follows:
Support for Heart Health
Cashew nuts’ beneficial lipids reduce the risk of cardiovascular illnesses by raising HDL (good) cholesterol and lowering LDL (bad) cholesterol. Additionally, these nuts help to improve circulation and blood vessel health.
Support for Bone Health
Calcium, phosphorus, and magnesium are all important for the development and preservation of bones, and cashew nuts, like nuts in general, are a good source of these minerals. In particular, magnesium aids in controlling the body’s absorption and breakdown of calcium, maintaining strong, dense bones. Frequent cashew eating may enhance skeletal health overall and reduce the chance of bone weakening.
Controlling Weight
A well-balanced diet can benefit greatly from the inclusion of cashew nuts. Despite being high in energy, they offer an excellent balance of fiber, healthy fats, and protein, which helps people feel full and curb cravings. Because the fiber and protein slow down digestion, blood sugar levels stay steady and overeating is avoided. Moderate nut consumption may even increase metabolism, according to some research, making it easier for the body to burn calories.
The Immune System
Cashew nuts support immune function because of their zinc concentration and antioxidants like vitamin E. Zinc helps the body fight off infections and repair wounds by promoting the growth and activity of immune cells. Additionally, the nuts prevent cell damage and lower inflammation.
Adaptable to Consumption
You may incorporate cashew nuts into your diet in a variety of ways. They can be chewed as a snack while working or hanging out with pals. Another option is cashew butter, which is created by roasting cashews and mixing them with coconut oil or any other oil that is on hand. It may then be spread over bread.
If you’re willing to try new things, you may also make your own dairy-free cheese by soaking some almonds and blending them with lemon juice.
Regardless of Your Preference…
If you can afford it, a bottle of cashew nuts is a terrific addition to your cupboard. The nutrients are comparable to those provided by groundnuts or any other nut. Your favorite packaged snack tastes just as nice as the nuts.
In order to break away from your typical, go-to meals and try new soups, cashew nuts can be used as paste or as snacks to get your mouth watering.
