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Cashew Milk vs Pea Milk: Which Is Better?

Trying to decide between cashew milk and pea milk? Both popular dairy alternatives have their pros and cons. Read on to discover which one is better for you.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on December 13, 2022.

In this article, we are going to compare cashew milk and pea milk to see how they compare in many aspects including calories, nutritional content, taste, usage, effects on weight loss, and environment.

To make this comparison as fair as possible and get a realistic picture of how cashew and pea milk compare, we’ve used USDA’s date on products that are unsweetened and that aren’t fortified or that are minimally fortified if the completely unfortified product isn’t available.

Both cashew and pea milk are dairy-free, and therefore suitable for vegans and people that stick to a plant-based diet for a variety of reasons, but there are also many differences between these plant-based drinks.

Let’s see what cashew and pea drinks are, how they are produced, and finally how they compare in various ways.

Besides this article, we’ve also published other plant milks comparisons.

What is Cashew Milk and How It’s Made?

The market for substitute milk is growing day by day. This sector, which was formerly dominated by almond, oat, and soy products, now has a range of plant-based milk, which each offers a different taste and unique nutritional advantages.

Cashew milk seems to be an ideal compromise, offering a low-calorie alternative with a creamier texture than most nut milk. It also is packed with minerals, healthy fats, vitamins, and other plant-based elements.

Cashew milk, which is available in sweetened and unsweetened variants, may substitute for cow’s milk in the majority of recipes.

Cashew milk has a range of beneficial lipids, proteins, minerals, and vitamins, including cashews themselves.

This incredibly nutritious beverage gets the majority of its content from unsaturated fatty acids, which are known to improve heart health and give a variety of other advantages.

In comparison to handmade cashew milk, commercial varieties are often enriched with additional minerals and vitamins and they contain greater quantities of certain components overall.

What is Pea Milk and How It’s Made?

Pea milk is an alternative to dairy milk that is made from peas.

It is, on the other hand, often considered by industry professionals to be the product that most closely resembles cow’s milk.

According to recent findings, the level of micronutrients in pea milk is comparable to that found in cow’s milk.

In contrast to other plant-based alternatives, has a quantity of calcium, protein, and vitamin D that is comparable to that of dairy milk.

Individuals who are following a plant-based diet, are lactose intolerant, or are allergic to dairy products, have a wonderful alternative in the form of common non-dairy milk drinks, such as almond milk, soy milk, or oat milk.

However, for some individuals, particularly children, milk replacements may not provide enough quantity of protein, calories, or other necessary elements.

But still, pea milk contains at least 8 g of protein per 240 ml serving and is enriched to also include 150% higher calcium than cow’s milk does.

Cashew vs Pea Milk Nutrition and Calories

In this section, we’ll analyze the similarities and differences between cashew milk and pea milk based on nutritional information provided by USDA.

Macronutrients

Plant-based milks mostly consist of water, and cashew and pea milks are no exceptions.

3.5 oz or 100 g of cashew milk contains 54 calories, and consists mostly of fat (4.17 g), followed by carbs (2.92 g) and protein (1.67 g).

Speaking of pea milk, the same amount contains 29 calories, and consists mostly of protein (3.33 g), followed by fat (1.88 g) and carbs (0 g).

The table below compares the nutrition of a 3.5-ounce (100-gram) portion of cashew milk to the same amount of pea milk.

Fiber

Fiber is important for our health as it keeps us feeling full, prevents constipation, lowers sugar spikes and regulates sugar levels, lowers total and LDL cholesterol, and provides many other benefits.

Both cashew and pea milk contain almost the same amount of fiber, 0 g per b .

Cashew MilkPea Milk
Energy54 kcal29 kcal
Total Fat4.17 g1.88 g
Carbs2.92 g0 g
Fiber0 g0 g
Sugars0.42 g0 g
Protein1.67 g3.33 g

Micronutrients

What about micronutrients (vitamins and minerals) in cashew and pea milk?

The table below shows the most important vitamins and minerals in unfortified or minimally fortified plant-based drinks available in the market. Some of these nutrients are hard to get on a vegan diet.

CashewPea
Vitamin B-120 mcg0 mcg
Calcium6 mg188 mg
Vitamin D0 IU (1.25 mcg)50 IU (1.25 mcg)
Iron0.42 mg1.12 mg
Magnesium0 mg0 mg
Phosphorus0 mg0 mg
Potassium60 mg188 mg
Vitamin A0 mcg62.4 mcg
Sodium4 mg54 mg

Weight Loss

If you’re trying to lose weight, you probably want to know whether cashew or pea milk is better for you.

With 54 calories per 3.5 oz (100 g), cashew milk is higher in calories than pea milk which contains 29 calories.

Cashew vs Pea Milk Taste and Uses

Cashew milk is a nut-based milk alternative similar to almond milk. Cashew milk is a little creamier than almond milk.

Most people prefer cashew milk to almond milk because of its thick consistency and mild taste. It has a subtle nutty flavor that may complement your baked items.

Cashew milk can be used to make creamy smoothies, soups, and pasta sauces. You can use it as a cream alternative with oat milk in a cream-based sauce.

You can add cashew milk to puddings and even use it to make vegan ice cream. Cashew milk with less water can give a cheesy consistency. You can use it for your vegan mac and cheese.

It can be also used as a salad dressing as well. You can add cashew milk to your breakfast cereals and oatmeal.

Pea milk works well in several dishes, from tea to porridge. It has a velvety texture and a slightly sweet flavor like oat milk.

You can use pea milk on its own or as an ingredient in several sweet and savory dishes. Like all other plant-based milk, you can use pea milk in smoothies, baked items, breakfast cereals, and soups.

The high nutritional value of pea milk distinguishes it from other plant-based milk options. Its high protein content can add to the nutritional composition of other food products.

Along with oat milk, pea milk is one of the top choices by coffee lovers and baristas, and one of the best dairy-free alternative for coffee.

Conclusion

Cashew milk and pea milk are both plant-based, non-dairy beverages, suitable for vegans.

Cashew milk and pea milk have their similarities and differences, but both are nutritious and a healthful addition to your diet. When available, always choose unsweetened, fortified products or try making them at home.

Plant milks, including cashew and pea milks are easy to add to a diet, and can be used in varieties of recipes and dishes.

Fortified products will help get different nutrients, including micronutrients that are usually hard to get on a plant-based diet, such as vitamin B-12, vitamin D, calcium and others.

If you’re willing to learn more about these non-dairy milks, read our articles about them: Cashew Milk and Pea Milk.

Other Cashew Milk Comparisons

Other Pea Milk Comparisons

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