Cashews vs. Peanuts: which is nut is better?

Peanuts vs Cashews

The Nut Showdown

Good stuff about Cashews

  • copper 98% 1
  • phosphorus 34%
  • manganese 33%
  • magnesium 29%
  • zinc 21%

They also happen to a good amount of lesser-known phytonutrients, such as antioxidants, tyrosinase, melanin, elastin, proanthocyanidins, and oleic acid.

Bad Stuff about Cashews

  • High Calorie Density 2
  • Very high in Omega 6 which raises inflammation

Good Stuff about Peanuts

  • High in mono-unsaturated fats, but so are cashews.
  • Very inexpensive, whereas cashew are expensive.

Problems with Peanuts

  • Contains Aflowtoxins which are toxic and carninogenic in some studies. 3
  • Contains no Omega 3 (all Omega 6) raises inflammation 4
  • Contains a lectin called Peanut Agglutinin which binds carbohydrates 5

The Verdict

Cashews win every time.  In all the years that I have been coaching nutrition, I’ve never once recommended that a client eat peanuts over cashews.

References

About Coach Paul

Paul Bio PictureView my Bio | Email me
BioMedical Engineering - Johns Hopkins University.
Juris Doctorate - Rutgers.
M|WOD, CrossFit Level II, 3DMAPS, FMSII, YBT, RKC, TRX, PN.

Paul has trained over 3000 clients and more than a 100 personal trainers over his 10 years as a mobility and strength coach.  He emphasizes safety and corrective exercises in all programming (strength, weight loss, conditioning, etc.)  His practice focuses on improving flawed movement patterns to prevent injury and improve skeletal-muscular function.  Paul employs a balanced approach in training utilizing his training Yoga, CrossFit, Powerlifting, and Movement Courses to systematically strengthen weakened muscles and mobilize joints and muscle tissue.  Move Better ... Train Better.

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