Nutrition Comparison of Almonds, Cashews, and Other Nuts for Formulation
For formulators and product developers, understanding nutrition in nuts comparison is essential for strategic product development. The choice between almonds, cashews, peanuts, or other nuts affects nutritional profile, allergen management, texture, cost, and consumer perception.
Comparing nutrient values across nuts helps ensure products align with performance, wellness, and clean-label goals.
Nutritional Comparison: Almonds, Cashews, Peanuts, and Other Nuts
When evaluating nutrition for formulation, consider protein, fiber, fats, vitamins, and minerals. Below is an approximate per-100 g comparison based on USDA FoodData Central data.
| Nutrient (per 100 g) | Almonds | Cashews | Peanuts | Walnuts | Pistachios |
| Calories | 626 kcal | 565 kcal | 588 kcal | 730 kcal | 598 kcal |
| Protein | 21.4 g | 17.4 g | 23.3 g | 14.6 g | 20.3 g |
| Total Fat | 51.1 g | 38.9 g | 43.3 g | 69.7 g | 45.3 g |
| Saturated Fat | 3.7 g | 7.8 g | 6.3 g | 6.1 g | 5.6 g |
| Fiber | 10.8 g | 4.1 g | 8.5 g | 5.2 g | 7 g |
| Calcium | 254 mg | 42 mg | 49 mg | 88 mg | 117 mg |
| Iron | 3.7 mg | 5.99 mg | 1.55 mg | 2.24 mg | 3.4 mg |
| Magnesium | 258 mg | 251 mg | 180 mg | 142 mg | 110 mg |
| Potassium | 733 mg | 638 mg | 636 mg | 424 mg | 947 mg |
| Vitamin E | 25.6 mg | 0.9 mg | 8.3 mg | 0.7 mg | 2.9 mg |
Nutritional Comparison: Key Takeaways for Product Formulation
Each nut offers distinct nutritional benefits valuable for product formulation. Peanuts deliver the highest protein content, supporting satiety and energy needs. Cashews provide notable iron and a creamy texture ideal for indulgent formulations. Walnuts lead in total fats, making them suitable for rich, high-calorie applications, while pistachios offer standout potassium levels for active lifestyle products.
Almonds, however, provide an exceptionally balanced nutrient profile: high in vitamin E, magnesium, calcium, and fiber, while maintaining moderate fat and calorie levels. This combination supports clean-label, nutrient-forward innovations and appeals to consumers seeking both functionality and wellness in their snacks and spreads.
Functional Comparison of Almonds, Cashews, Peanuts, and Other Nuts
Each nut behaves differently in product formulation. Factors like texture, flavor, fat stability, and allergen impact can affect overall performance.
Here’s how almonds compare across key functional attributes:
| Feature | Almonds | Cashews | Peanuts | Other Nuts (e.g., Walnuts, Pistachios) |
| Flavor Profile | Mild, clean, and adaptable; ideal for both sweet and savory bases. | Creamy, slightly buttery; adds richness to sauces or spreads. | Bold and roasted; distinct flavor that can dominate blends. | Earthy and nutty; enhances artisan or gourmet profiles. |
| Texture | Firm and crisp; ideal for roasting, slicing, or grinding into flour. | Softer texture; excellent for creamy applications like nut butters. | Dense and oily; binds well in clusters and bars. | Crunchy and aromatic; adds complexity to baked goods and toppings. |
| Fat Stability | High monounsaturated fats; resists rancidity and extends shelf life. | Moderate stability; may require antioxidants for long storage. | Good stability, though can oxidize faster in high-fat systems. | Walnuts more prone to oxidation due to polyunsaturated fat. |
| Allergen Potential | Tree nut allergen; less common than peanut allergies. | Tree nut allergen; moderate incidence. | One of the top allergens globally; needs clear labeling. | Varies; pistachio allergy cross-reacts with cashews. |
| Clean-Label Appeal | Naturally gluten-free, non-GMO, and minimally processed. | Smooth, neutral profile aligns with vegan and dairy-free claims. | Familiar, but often associated with conventional products. | Premium positioning for artisan and specialty snacks. |
Functional Insights: Key Takeaways for Product Performance
Each nut type contributes distinct functional strengths that can be leveraged depending on the product goal. Cashews provide a naturally creamy texture ideal for smooth applications like spreads or sauces. Peanuts offer strong binding and a familiar roasted flavor well-suited to snack formats. Walnuts and pistachios bring depth, aroma, and visual appeal to premium formulations but may require attention to oxidation management.
Almonds perform reliably across categories, balancing firmness, stability, and a neutral flavor that complements other ingredients. In practice, choosing the right nut depends on desired sensory experience, shelf-life needs, and product positioning—whether it’s a rich, indulgent spread or a clean-label, high-protein snack.
For tips on turning almonds into nut butter for formulations, see how to make nut butter.
What Product Developers Should Consider in Nut-Based Formulation
- Performance and Versatility: Almonds offer a consistent grind and clean taste across applications. Cashews work well in creamy formats, while peanuts are effective binders for bars and snacks.
- Cost vs. Perceived Value: Peanuts often offer cost advantages, but almonds provide a premium perception aligned with health-focused consumer preferences. Cashews balance flavor and mid-tier cost positioning.
- Nutrient Positioning: Almonds are suitable for heart health and plant-based claims. Peanuts or blends can support protein-forward or budget-sensitive formulations.
- Market Momentum: Almonds are leading in plant-based dairy alternatives, functional beverages, and better-for-you confections. Cashews are used in vegan cheeses and creamy sauces, and peanuts are common in traditional snacks and protein bars.
Source Premium Almond Ingredients at JSS Almonds
At JSS Almonds, we make it easier for small and emerging brands to innovate with confidence. Our premium California almonds, custom nut butters, small MOQs, and flexible production options provide the foundation for products that stand out in today’s market.
Partner with us to develop almond-based solutions tailored to your brand’s next stage of growth.