Garden of Vegan
  • Order Details

    • Subtotal $0.00

    • Total


    Minimum Order $79.00

    Are you sure you want to clear your entire cart?


    Check if we deliver to you


    Check if we deliver to you


    Peanuts, Cashews, Walnuts, and Almonds - Which Are Better?

    June 17, 2024

    blog banner
    gov logo image

    Peanuts, cashews, walnuts, and almonds - Which are better?

    Let's look at the vitamins and minerals in peanuts, cashews, walnuts, and almonds.

    Every nut has pros and cons but they aren't all nutritionally equivalent.


    • Vitamins: Rich in B vitamins, including folate, thiamin, niacin, and vitamin B6.1 They also contain vitamin E.2
    • Minerals: Good sources of copper, magnesium, phosphorus, manganese, and zinc.3
    • Benefits: Can support heart health, and manage blood sugar levels, and are beneficial due to their healthy fats, protein, and fiber content.4


    • Vitamins: Contain vitamins such as vitamin K, B6, and E.5
    • Minerals: High in minerals like copper, magnesium, manganese, zinc, iron, and phosphorus.6
    • Benefits: May aid in weight loss, improve heart health, lower insulin and blood sugar levels, and have antioxidant properties.7


    • Vitamins: Good source of vitamin B6, folate, and vitamin E.8
    • Minerals: Contain calcium, iron, phosphorus, potassium, and zinc.9
    • Benefits: Known for their omega-3 fatty acid content, which supports brain health and reduces inflammation. They also have antioxidants and may promote a healthy gut.10


    • Vitamins: Rich in vitamin E, riboflavin (B2), and also contain niacin and folate.11
    • Minerals: Good source of calcium, copper, magnesium, potassium, iron, and zinc.12
    • Benefits: Almonds may support heart health, control blood sugar levels, and provide a significant amount of antioxidants.13

    In summary, all four nuts are nutrient-dense, offering a variety of vitamins and minerals that can contribute to overall health. They each have unique benefits, such as heart health for peanuts and cashews, brain health for walnuts, and blood sugar control for almonds.

    Of course, which is better depends on what vitamins or minerals you need. And, Garden of Vegan includes many of these nuts in their meals and has them in their sides and pantry items as well.  Plus, to get the benefits of these nuts, you don't need to actually eat the nut. Many of our meals have nut-based sauces, and sides and have nuts included in the ingredients.

    Adopt a fully plant-based diet and improve your health. Start your health journey today!

    When you shop at Garden of Vegan, you get delicious meals and sides with high amounts of vegetables, fruits, nuts, seeds, and grains with high nutrient content. In addition, Garden of Vegan is 100% certified organic, gluten-free, preservative and additive-free, and 100% plant-based. So you can improve your diet knowing that you are getting the healthiest organic, plant-based meals delivered directly to your home or office.

    We aim to make getting healthy easier! Get started with healthy meals, side, and snack deliveries, or our super-fresh produce boxes. We also have meal plans for every lifestyle.

    How can Garden of Vegan improve your health?

    Garden of Vegan can help you with your health goals by making it easier for you to eat healthy nutritious foods:

    1. Garden of Vegan delivers healthy, plant-based ready-made meals across Australia. Leave the food cooking and nutrition to us!

    2. Garden of Vegan also delivers healthy sides, pantry items, and fresh produce boxes.

    3. Garden of Vegan has many meal plans to help you achieve your health goals.

    So when you don't have the time or energy to prepare healthy food, let us help you improve and maintain your health and heart health. All Garden of Vegan delicious meals, sides, and produce boxes are certified organic, dairy-free, gluten-free, additive-free, and preservative-free. So, you know you will be getting delicious meals, sides, and snacks which are super healthy as well.

    Not able to cook healthy food and you are an NDIS participant? No problem! Garden of Vegan works with the NDIS program too.

    Garden of Vegan's customers, including NDIS participants, can rest assured that our organic meals, produce, and pantry items are 100% organic and nutritious! And, NDIS participants only pay for the food cost component of the meals they order. NDIS participants and NDIS plan managers can learn more about Garden of Vegan NDIS plans and healthy meal delivery by filling out our NDIS form and we'll contact you as soon as possible.

    We want people to be healthy! We are continually changing our menus and expanding our nutrition information online! Join our Newsletter and read our blog.

    Additional health information from Garden of Vegan

    Garden of Vegan Vitamin Guide:
    Learn more about healthy foods and how you can increase your vitamin intake with healthy meals, sides, sauces, desserts, and pantry items at the Garden of Vegan Vitamin Guide.


    1. Peanuts - Nuts for Life
    2. What are the nutritional benefits of peanuts? - MedicalNewsToday
    3. Peanuts Nutrition Facts and Health Benefits - Holy Peas
    4. Benefits of Peanuts - Microsoft Bing
    5. Q&A: Cashew - Ask A Professional (Microsoft Start)
    6. Cashew Nutrition Facts and Health Benefits - verywellfit
    7. Q&A: Cashew - Ask A Professional (Microsoft Start)
    8. Walnuts 101: Nutrition Facts and Health Benefits - Healthline
    9. Health Benefits Of Walnuts - WebMD
    10. Benefits of Walnuts - Microsoft Bing
    11. Powerful Nutrition - California Almonds
    12. The health benefits of almonds - MedicalNewsToday
    13. 9 Evidence-Based Health Benefits of Almonds - Healthline