Cashews vs Split Peas: How To Choose?

This article explains the key similarities and differences between cashews and split peas, foods from the grains and legumes food groups. Read on to learn more about the cashews vs split peas comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on March 7, 2023.

Although cashews and split peas belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While cashews belong to the nuts and seeds group, split peas belong to legumes food group.

That’s why we decided to create an in-depth article that compares cashews and split peas, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how cashews and split peas compare specifically.

Cashews

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

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

Split Peas

Split peas (Pisum sativum) are a type of legume that are native to the Middle East and have been grown for thousands of years.

They are made by splitting dried peas and removing the outer skin, resulting in a small, round, flat legume that is green or yellow in color.

Split peas are a popular ingredient in many dishes, such as split pea soup, and are highly valued for their nutritional content.

One of the main health benefits of split peas is their high protein content.

They are a good source of plant-based protein, making them a popular choice for vegetarians and vegans.

Split peas are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain several plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Split Peas are an excellent source of Vitamin B1 (Thiamine).

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

Cashews vs Split Peas 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 split peas.

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

CashewsSplit Peas
Energy553 kcal364 kcal
Carbs30.2 g61.6 g
Sugar5.91 g3.14 g
Fiber3.3 g22.2 g
Protein18.2 g23.1 g
Fat43.8 g3.89 g
Saturated Fat7.78 g0.408 g

Cashews vs Split Peas Calories

Comparing split peas vs cashews for weight loss, split peas are slightly lower in calories, with 364 calories per 100 grams, compared to 553 calories per 100 grams of cashews.

However, both cashews and split peas can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Cashews vs Split Peas Protein

Legumes and most legume products, including cashews and split peas, are important sources of plant-based protein.

Split Peas offer around 21% more protein than cashews.

Split Peas have 23.1 grams of protein per 100 grams, while cashews has 18.2 grams of protein per 100 grams.

Cashews vs Split Peas 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 split peas.

The total amount of carbohydrates is around 51% higher in split peas than in cashews. They have 61.6 grams per 100 grams, compared to 30.2 grams in cashews.

?>

There’s less sugar in split peas than in cashews, 47% precisely.

One handful of split peas (28 grams) contains 0.9 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 split peas.

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

With 6.2 grams of fiber per portion, split peas are a better source of fiber than cashews which offer 0.9 grams per portion.

Cashews vs Split Peas Fats

Fats in cashews and split peas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in cashews and split peas:

  • Cashews: 43.8 grams per 100 grams
  • Split Peas: 3.9 per 100 grams

Speaking of saturated fats, split peas are 95% lower in saturated fats.

Split Peas and cashews contain 0.4 grams and 7.8 grams of saturated fat per 100 grams, respectively.

Cashews vs Split Peas Vitamins Content

This section will discuss the vitamin content of cashews and split peas.

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

Cashews has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin B5 (Pantothenic acid).

However, split peas have a higher amount of vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

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

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

CashewsSplit Peas
Vitamin A0149 IU
Vitamin C0.5 mg1.8 mg
Vitamin D00
Vitamin B1 (Thiamine)0.423 mg0.719 mg
Vitamin B2 (Riboflavin)0.058 mg0.244 mg
Vitamin B3 (Niacin)1.06 mg3.61 mg
Vitamin B5 (Pantothenic acid)0.864 mg0.962 mg
Vitamin B6 (Pyroxidine)0.417 mg0.14 mg
Vitamin B9 (Folate)25 µg15 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.9 mg0.12 mg
Vitamin K34.1 µg15.9 µg

Cashews vs Split Peas 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 split peas comparison focuses on their mineral content.

Cashews is a better source of calcium, and potassium than split peas.

On the other hand, split peas are a higher amount of copper, iron, magnesium, manganese, phosphorus, selenium, sodium, and zinc.

Cashews and split peas contain the same amount of fluoride.

Check out the table below to learn how cashews and split peas compare when it comes to mineral content.

CashewsSplit Peas
Calcium37 mg46 mg
Copper2.2 mg0.809 mg
Fluoride00
Iron6.68 mg4.73 mg
Magnesium292 mg63 mg
Manganese1.66 mg1.19 mg
Phosphorus593 mg334 mg
Potassium660 mg852 mg
Selenium19.9 µg10.7 µg
Sodium12 mg5 mg
Zinc5.78 mg3.49 mg

The Final Word

Cashews and split peas are highly nutritious and a great addition to a plant-based diet.

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

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.

Sources

Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.