Cashews and peanuts are two of the most popular snack nuts worldwide. Both are affordable, versatile, and nutrient-rich, yet they differ in flavor, nutritional content, and culinary applications. While peanuts are technically legumes and cashews are tree nuts, they share enough similarities to make people wonder which is the better choice. Let’s compare cashews and peanuts across different categories.

Nutritional Overview

A 1-ounce (28 g) serving of cashews provides:

  • ~155 calories

  • ~5 grams of protein

  • ~12 grams of fat (mostly unsaturated)

  • ~9 grams of carbohydrates

  • ~1 gram of fiber

A 1-ounce (28 g) serving of peanuts provides:

  • ~165 calories

  • ~7 grams of protein

  • ~14 grams of fat (mostly unsaturated)

  • ~6 grams of carbohydrates

  • ~2.5 grams of fiber

Summary: Peanuts offer more protein and fiber, while cashews contain slightly fewer calories and a bit more carbohydrates.

Protein and Satiety

  • Peanuts: Higher in protein (~7 g per ounce), making them an excellent plant-based protein source for vegetarians and athletes.

  • Cashews: Provide ~5 g protein per ounce, still useful but not as high as peanuts.

For those focused on protein intake, peanuts are the stronger option.

Healthy Fats

Both cashews and peanuts are rich in unsaturated fats, which support overall wellness.

  • Cashews: Contain more monounsaturated fats, similar to olive oil.

  • Peanuts: Contain both monounsaturated and polyunsaturated fats, including linoleic acid.

Both types of fats can be supportive when consumed as part of a balanced diet.

Fiber and Digestive Health

  • Peanuts: Provide ~2.5 g fiber per serving, helpful for digestion and satiety.

  • Cashews: Offer only ~1 g fiber per serving, less effective for fiber intake.

Peanuts are a better source of fiber compared to cashews.

Vitamins and Minerals

Cashews are rich in:

  • Magnesium

  • Copper

  • Iron

  • Zinc

Peanuts are rich in:

  • Niacin (Vitamin B3)

  • Folate

  • Vitamin E

  • Manganese

Both nuts provide valuable micronutrients, though cashews shine in minerals while peanuts excel in B vitamins.

Antioxidants

  • Cashews: Contain compounds like lutein and zeaxanthin, which may support eye health.

  • Peanuts: Contain resveratrol and isoflavones, plant-based antioxidants also found in red wine and soy.

Each nut has unique antioxidant contributions.

Taste and Texture

  • Cashews: Creamy, slightly sweet flavor. Softer texture, often used in desserts and vegan cheese substitutes.

  • Peanuts: Earthy, nutty taste with a firmer crunch. Popular in savory dishes and snacks.

Taste preference often depends on whether you want a mild, creamy nut (cashews) or a bold, crunchy one (peanuts).

Culinary Uses

  • Cashews: Common in stir-fries, curries, dairy-free sauces, desserts, and nut butters.

  • Peanuts: Used in peanut butter, roasted snacks, sauces (like satay), and baked goods.

Both nuts are versatile but play different culinary roles based on their texture and flavor.

Affordability and Availability

  • Cashews: Typically more expensive due to harvesting and processing.

  • Peanuts: Much more affordable and widely available globally.

For budget-friendly snacking, peanuts are the winner.

Weight Management Considerations

  • Cashews: Slightly lower in calories but less fiber and protein, so less filling per ounce.

  • Peanuts: Higher in protein and fiber, which can help with satiety.

Peanuts may be more effective for appetite control, though both can be part of a balanced diet when portion sizes are controlled.

Allergies and Sensitivities

  • Peanuts: One of the most common food allergens worldwide.

  • Cashews: Also allergenic, though less common than peanut allergies.

Those with nut or legume sensitivities should take caution with either.

Who Should Choose Cashews vs. Peanuts?

  • Choose cashews if: You enjoy a creamy texture, want more minerals like magnesium and copper, or prefer milder flavor in cooking.

  • Choose peanuts if: You want higher protein, fiber, affordability, and a stronger nutty taste.

Both can be enjoyed as part of a balanced diet, depending on taste, budget, and nutritional goals.

Conclusion

Cashews and peanuts are both nutritious, versatile, and tasty, but they serve different purposes. Cashews offer a creamy flavor and are rich in minerals, while peanuts provide more protein, fiber, and affordability. Instead of choosing one over the other, including both in moderation can give you variety in taste, texture, and nutrition.