Cashews and almonds are both classified as tree nuts. Cashew trees, which mainly grow in Brazil, India, Vietnam and Mozambique, produce a fruit that consists of two parts -- the fleshy stalk that resembles an apple and the gray-brown kidney-shaped nut that hangs from the stalk. The almond, which grows inside of a shell, grows in the United States, with 80 percent of the world's supply produced in California, according to the International Tree Nut Council Nutrition Research & Education Foundation. The cashew and almond both contain 160 calories per ounce, but the nutritional content of each differs.
Vitamin E
Almonds provide 35 percent of the daily recommended intake of vitamin E per ounce. Cashews contain no vitamin E. Vitamin E acts as an antioxidant, which means that it protects cells from damage caused by negatively charged particles in the body produced through normal chemical reactions involving oxygen. In addition to the antioxidant activities, vitamin E supports a healthy immune system and plays a role in the expression of genes.
Lutein and Zeaxanthin
Every ounce of cashews provides 7 mcg of lutein and zeaxanthin, while almonds contain none. Lutein and zeaxanthin are carotenoids -- a group of plant pigments associated with vitamin A. Although many carotenoids can be converted into vitamin A in the body, lutein and zeaxanthin cannot, but they do help maintain healthy eyes. Once ingested, lutein and zeaxanthin travel through the body to the retina and help prevent oxidation of the lens. Although the National Institute of Medicine has not yet determined a recommended daily intake for lutein and zeaxanthin, their function in preventing cataracts makes them important nutrients.
Calcium
Calcium, an essential mineral, performs many necessary functions in the body, including the formation of strong bones and teeth, muscle function, the transmission of nerve signals and the secretion of hormones. A 1 oz. serving of almonds provides 75 mg of calcium, which accounts for 8 percent of the recommended daily intake of 1,000 mg per day for adults ages 19 to 50, according to the National Institute of Medicine. The same serving size of cashews only contains 13 mg, too little to register as a percentage of the recommended intake.
Fiber
Dietary fiber describes the portion of a plant-based food that the body cannot break down during the process of digestion. The Dietary Guidelines for Americans 2010 recommends that adults consume 14 g of dietary fiber for every 1,000 calories. Most Americans fail to meet this goal, with the average fiber consumption of only 14 g per day, according to the Colorado State University Extension. Good sources of dietary fiber contain 2.5 to 4.9 g per serving, while excellent sources contain at least 5 g per serving. Almonds serve as a source of dietary fiber, with 4 g per serving, while cashews contain only 1 g of fiber per serving.
References
- International Tree Nut Council Nutrition Research & Education Foundation: Almonds; 2010
- U.S. Department of Agriculture National Nutrient Database: Nutrients in 1 oz. of Tree Nuts; 2009
- National Institutes of Health Office of Dietary Supplements: Vitamin E; December 2009
- American Optometric Association: Lutein and Zeaxanthin
- Colorado State University Extension: Dietary Fiber; Anderson et al.; December 2010
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010 -- Chapter 4; February 2011
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