Key Takeaways
- Cashews and walnuts may both improve heart health by lowering blood pressure and triglycerides.
- Walnuts benefit brain health with high levels of omega-3 fatty acids.
- Cashews are lower in fat and higher in protein, making them a better bet for weight management.
Walnuts and cashews contain many valuable minerals and vitamins. While neither nut is inherently better than the other, each offers unique benefits for overall health to consider.
For Heart Health: Both
Both cashews and walnuts can have a positive effect on heart health.
Walnuts have several heart health benefits. These include managing:
- Blood pressure: Keeping your blood pressure in a healthy range can help you avoid hypertension, a chronic condition that increases your risk of heart attack and stroke.
- Cholesterol: Walnuts may help reduce levels of low-density lipoprotein (LDL, or “bad”) cholesterol in your blood, reducing the risk of plaque buildup in your arteries.
- Triglycerides: Eating walnuts can lower levels of triglycerides (blood fats), which can reduce your risk of heart disease.
According to one literature review, eating cashews can also help reduce blood pressure and triglyceride levels. More research may be needed to evaluate and confirm the heart health benefits of cashews, researchers concluded.
For Brain Health: Walnuts
Walnuts come out on top for their brain health properties, attributable to omega-3 fatty acids, which are essential for brain health.
Walnuts contain the most omega-3 fatty acids out of any nut, at 2.57 grams per ounce of walnuts.
What’s more, research suggests that adding walnuts to your diet may improve cognition and reduce the risk of developing mild cognitive impairment and Alzheimer’s disease.
Researchers explain that this reduced risk may be due to the antioxidant content in walnuts. Antioxidants reduce free radical levels and oxidative stress, which can help protect your cells from damage.
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For Weight Management: Cashews
Cashews contain more protein and less fat than walnuts. This may make them a better choice if you’re looking for a snack that supports weight management. The protein can help maintain a sense of feeling full, while the lower fat content keeps calories low.
For either option, though, be sure to eat mindful portions that fit into your daily calorie intake goals.
Nutrition Comparison
Here’s the nutrition information for one ounce of either nut.
-
Calories: 185
-
Fat: 18.5 grams
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Protein: 4 grams
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Carbohydrates: 4 grams
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Fiber: 2 grams
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Calories: 157
-
Fat: 12 grams
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Protein: 5 grams
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Carbohydrates: 9 grams
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Fiber: 1 gram
Cashews and walnuts are also high in other vitamins and minerals.
One ounce of cashews also contains:
- Vitamin K: 8% of the DV
- Magnesium: 20% of the DV
- Manganese: 20% of the DV
One ounce of walnuts also contains:
Copper is a mineral that is needed to make enzymes necessary for energy production and neurotransmitters. Copper is also an important mineral for blood vessel formation and immune function.