Cashews vs Chestnuts: How To Choose?

This article explains the key similarities and differences between cashews and chestnuts, foods from the nuts and seeds group. Read on to learn more about the cashews vs chestnuts comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on December 31, 2022.

Cashews and chestnuts belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on cashews and chestnuts and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.


Cashews (Anacardium occidentale) is a type of nut that is native to South America.

These nuts have a sweet and buttery flavor and are often used in a variety of dishes, including sweet and savory recipes.

Cashews are a good source of nutrients, including protein, fiber, vitamins, and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate cashews into your diet. They can be eaten raw or roasted and are often used in dishes as a creamy and flavorful addition.

Cashews are a common ingredient in vegan and vegetarian dishes, as they can be used to create a creamy texture when blended or soaked.

They can also be ground into flour or used to make cashew butter.

Cashews are widely available and can be found in many forms, including whole, chopped, and ground into flour.

They can be purchased raw, roasted, or salted and are often sold with the skin removed.

Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, cashews are a great choice.

They are delicious and nutritious and can be easily incorporated into many dishes.

Cashews are an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin K.

They also contain a good amount of Vitamin B5 (Pantothenic acid) and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B9 (Folate), and Vitamin E.


Chestnuts (Castanea spp.) are a nut native to the temperate regions of the Northern Hemisphere.

These nuts have a sweet and slightly starchy flavor and are often used in sweet and savory dishes.

Chestnuts are a good source of nutrients, including protein, fiber, vitamins, and minerals.

They are lower in fat and calories compared to many other nuts and are a good source of complex carbohydrates, making them a good choice for those watching their carbohydrate intake.

There are many ways to incorporate chestnuts into your diet. They can be eaten raw or roasted and are often peeled and cooked before use.

Chestnuts are often used in sweet dishes, such as chestnut puree or chestnut flour, and used to make chestnut bread or pastries.

They can also be used in savory dishes, such as chestnut stuffing or soup.

Chestnuts are available fresh or canned and are often sold peeled or unpeeled. It is important to store chestnuts in the refrigerator or freezer to keep them fresh, as they can become rancid quickly.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving chestnuts a try.

They are versatile, flavorful, and can be easily incorporated into various dishes.

Chestnuts are an excellent source of Vitamin C.

They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin A, and Vitamin B3 (Niacin).

Cashews vs Chestnuts Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing cashews vs chestnuts.

This comparison will start by comparing the caloric value of cashews and chestnuts and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

Energy553 kcal224 kcal
Carbs30.2 g49.1 g
Protein18.2 g4.2 g
Fat43.8 g1.11 g
Saturated Fat7.78 g0.164 g

Cashews vs Chestnuts Calories

Nuts and seeds are generally high in calories; the same goes for cashews and chestnuts, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing chestnuts vs cashews for weight loss, chestnuts are slightly lower in calories, with 63 calories per serving, compared to 155 calories per serving of cashews.

However, both cashews and chestnuts can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Cashews vs Chestnuts Protein

Nuts and seeds, including cashews and chestnuts, are an important source of plant-based protein.

Cashews offer around 76% more protein than chestnuts.

Cashews have 18.2 grams of protein per 100 grams (or 5.1g per serving), while chestnuts have 4.2 grams of protein per 100 grams (or 1.2g per serving).

Cashews vs Chestnuts Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in cashews and chestnuts.

The total amount of carbohydrates is around 38% higher in chestnuts than in cashews. They have 49.1 grams per 100 grams, compared to 30.2 grams in cashews.


There’s less sugar in chestnuts than in cashews, 100% precisely.

One handful of chestnuts (28 grams) contains 0 grams of sugar, while the same amount of cashews contains 1.7 grams.

Lastly, let’s take a look at the dietary fiber in cashews and chestnuts.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 0.9 grams of fiber per portion, cashews are a better source of fiber than chestnuts which offer 0 grams per portion.

Cashews vs Chestnuts Fats

Like the other nuts and seeds, fats in cashews and chestnuts are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in cashews and chestnuts:

  • Cashews: 43.8 grams per 100 grams
  • Chestnuts: 1.1 per 100 grams

Speaking of saturated fats, chestnuts are 97% lower in saturated fats.

Chestnuts and cashews contain 0.2 grams and 7.8 grams of saturated fat per 100 grams, respectively.

Cashews vs Chestnuts Vitamins Content

This section will discuss the vitamin content of cashews and chestnuts.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Cashews have a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), and vitamin B9 (Folate).

However, chestnuts have a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.

Cashews and chestnuts contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins cashews and chestnuts contain side by side, so you can easily compare them.

Vitamin A0202 IU
Vitamin C0.5 mg36 mg
Vitamin D00
Vitamin B1 (Thiamine)0.423 mg0.16 mg
Vitamin B2 (Riboflavin)0.058 mg0.18 mg
Vitamin B3 (Niacin)1.06 mg0.8 mg
Vitamin B5 (Pantothenic acid)0.864 mg0.555 mg
Vitamin B6 (Pyroxidine)0.417 mg0.41 mg
Vitamin B9 (Folate)25 µg68 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.9 mg0
Vitamin K34.1 µg0

Cashews vs Chestnuts Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the cashews and chestnuts comparison focuses on their mineral content.

On the other hand, chestnuts have a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc.

Cashews and chestnuts contain the same amount of fluoride.

Check out the table below to learn how cashews and chestnuts compare when it comes to mineral contents.

Calcium37 mg18 mg
Copper2.2 mg0.363 mg
Iron6.68 mg1.41 mg
Magnesium292 mg84 mg
Manganese1.66 mg1.6 mg
Phosphorus593 mg96 mg
Potassium660 mg447 mg
Selenium19.9 µg0
Sodium12 mg3 mg
Zinc5.78 mg0.87 mg

The Final Word

Cashews and chestnuts are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both cashews and chestnuts are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.


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