No nut wins on every measure. Which one suits you depends on what you are actually after.
Per 100g, approximately
| Nut | Calories | Protein | Fat | Carbs | Fibre |
|---|---|---|---|---|---|
| Cashew | 553 | 18.2g | 43.9g | 30.2g | 3.3g |
| Almond | 579 | 21.2g | 49.9g | 21.6g | 12.5g |
| Walnut | 654 | 15.2g | 65.2g | 13.7g | 6.7g |
| Pistachio | 560 | 20.2g | 45.3g | 27.2g | 10.6g |
| Peanut | 567 | 25.8g | 49.2g | 16.1g | 8.5g |
Where cashews lead
Cashews are the lowest in fat of the five and among the lowest in calories. They are also notably high in copper and magnesium, and their creamy texture makes them uniquely suited to blending into sauces and milks — a culinary advantage the others do not have.
Where cashews trail
Fibre is the clear weak spot: 3.3g against almonds' 12.5g. Cashews are also higher in carbohydrate than most nuts, which is worth knowing if you are counting them. And they contain no meaningful omega-3 — walnuts are far ahead there.
Choosing by goal
Fibre and vitamin E: almonds. Omega-3: walnuts. Highest protein per rupee: peanuts, comfortably. Lowest fat, best texture for cooking: cashews. Fibre with a lower calorie load: pistachios.
The practical answer
Rotate them. Each nut brings a different mineral and fat profile, and eating a mix across the week covers more ground than committing to any single one. Cashews earn their place in that mix on versatility as much as nutrition.