Peanuts vs Cashews. Which is more healthy

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Snack choice – peanuts vs cashews?

This is a guide to help you make an informed healthy choice, especially if you’re someone who enjoys a snack. We know nuts and legumes are better for us than sweets or crisps or gluten. With so many available to chose from, I’ve narrowed it down to two easily accessible types; peanuts & cashews. Find out which is better for you.

A sugar-free snack with benefits

I don’t know about you but I actively try to avoid sugar (fructose, glucose, sucrose) because of the whole insulin spike / gut candida / skin glycation / the general this-stuff-isn’t-great angle.  Of course it’s impossible to completely dodge the white stuff, and I love a piece of chocolate every now and then (read The result of being hypnotised for my sugar addiction – the only reason why I’m able to have just a piece or two…).  However, if I’m going to snack between meals, which I find myself doing two to three times a day, I prefer something sugar-free with benefits.  

Why fats are essential

Neither of my chosen snacks are going to appeal unless you’re okay with the macronutrient fat.  I am but not in a keto diet way as I’m also a fan of carbs.  We’re aware hydrogenated fats (aka trans fats) are definitely bad (ready made meals, fried foods, baked goods). Saturated fats aren’t great either (dairy, cured meat, chocolate).  But mono and polyunsaturated fats are vital (veg, nuts, seeds, fish).  This type of fat is a source of energy, it’s essential for muscle movement, our skin loves it, as do our cell membranes.  Even our hormones have to have fat to function.  So for me, nuts are the way to go (or legume if you’re talking peanuts).  They taste good and are filling, which is essential for avoiding further larder raids. 

The other day at the supermarket I had before me my two favourite snack choices;  peanuts or cashews.  Below is the leg work I’ve done for you to discover which packs the weightier nutritional punch.

In the blue corner: Peanuts

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Not actually a nut but a member of the legume clan along with soya, green beans, green peas, lentils, chickpeas and kidney beans to name a few.  Peanuts originated in South America and grow underground in pods that we better know as monkey nuts.  

They are high in energy-giving calories, 570 per 100 grams and also high in protein at 26g (per 100g grams).  Carbs come in at 16g and sugar at 5g.  Fibre is 8.5g and fat 49g.  The breakdown of fats are: saturated 6g, monounsaturated 24g, polyunsaturated 16g and Omega-6 (brain function, hair growth, skin and bone health and metabolism regulation), also 16g per 100g.   

Peanuts contain vitamins E, B1, B2, B3, B5 and B9.  The B vitamins, in case you’re wondering, are important for ensuring body cells function properly and they maintain healthy skin and brain cells.  They also, for the fitness fans out there, help convert food into energy (metabolism), hence peanut butter being a go-to for sporty types.  Vitamin E helps maintain skin and eyes and the immune system.

Peanuts also contain the minerals calcium (bone health), manganese (liver function and energy production) and potassium (a form of electrolyte). 

Raw peanuts have an almost neutral pH value of 6.9, although when roasted they become slightly more acidic at 6.3.  And speaking of which, yes, raw unsalted peanuts are a healthier choice; lightly salted are okay for most people but salted peanuts aren’t recommended for those suffering high blood pressure, although still healthier than crisps.  However, at this point I do have to mention the new bad kid on the block, lectin – also known as an ‘anti-nutrient’, which can make it hard for the body to process other nutrients .  Peanuts have a high level of lectin, in particular, raw peanuts.  The jury is out on whether we should remove foods with high levels of lectins from our diets (article on lectins coming soon). 

In the red corner: Cashew nuts

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Cashews are categorised as tree nuts and grow from tropical evergreen trees.  Each individual nut hangs down from a strange looking fruit called the cashew apple.

Cashews are also high in calories with 553 per 100 gram serving.  Protein is 18g (per 100 grams), carbohydrates 30g with sugar 6g.  Fibre 3.3g and fat 44g.    The breakdown of fats are: saturated 8g, monounsaturated 24g, polyunsaturated 8g per 100g.  

The only vitamin to note is B6 (nervous system and metabolism), however cashews are very high in magnesium (muscle and nerve function plus energy production) and iron (essential for healthy red blood cell function in transferring oxygen from the lungs to the tissues). It’s also worth noting a low level of magnesium can increase the risk of osteoporosis. 

Lastly, the pH value of cashews is 6, slightly acidic but not too far off the neutral level of 7.

In summary:

They are both dense in nutrients and stomach-filling healthy fats.  Both also have zero cholesterol.  Peanuts have a higher amount of protein and fat, cashews have almost twice the amount of carbs but less fibre. Peanuts are richer in vitamins, cashews win on the mineral front.  Both are low on the Glycemic Index and rate fairly well on the pH scale (although raw peanuts do better on this). 

What snack did I eventually buy?  Not peanuts, it was cashews. This was a lectin-avoidance decision and they have less salt.

Nutrient break-down

Of course it goes without saying, if you have or believe you may have an allergy to nuts, you must follow your doctor’s guidelines. I’d also be curious to know if people with an allergy to one type can eat the other.

Take a look at my post with more information on the macronutrient fat.

Main image photo by BananaStock on Freeimages.com