Fox Nuts Nutrition vs Cashews Nutrition | Who will emerge victorious?

In the realm of snacking, the choices seem endless, and among the myriad options, cashews, and fox nuts (makhana) emerge as two captivating contenders. Both hold their unique charm, offering a delightful mix of flavor and texture. But the true quest lies in unravelling their nutritional profiles, dissecting the health benefits they bring to the table, and understanding how they can impact your well-being. Let’s embark on this informational expedition into the world of cashews vs. fox nuts nutrition.

We delve into the depths of their macronutrient and micronutrient content, comparing their strengths and uncovering their potential drawbacks. With this knowledge, you’ll be well-equipped to make more informed snacking choices that align with your dietary goals and personal preferences.

Knowing the Importance of the Constituent Elements

Before we get into the exciting showdown between cashews and fox nuts nutrition, let’s take a closer look at the importance of each nutrient for our bodies.


  • Calories
    • Calories are the energy that our bodies need to function. We need them for everything we do, from breathing to exercising.
    • If we eat too few calories, our bodies will not have enough energy to function properly. If we eat too many calories, our bodies will store the extra energy as fat.
  • Total Fat
    • Fat is an essential nutrient that our bodies need. It helps us absorb vitamins and minerals, and it provides us with energy.
    • However, it is important to eat fat in moderation, as eating too much fat can lead to health problems such as obesity and heart disease.
  • Saturated Fat
    • Saturated fat is a type of fat that can raise LDL (bad) cholesterol levels.
    • High LDL cholesterol levels can increase your risk of heart disease. It is important to reduce your intake of saturated fat to keep your heart healthy.
  • Protein
    • Protein is a nutrient that our bodies need to build and repair tissues.
    • It is also essential for many bodily functions, such as enzyme production and hormone regulation.


  • Magnesium
    • Magnesium is an essential mineral that helps our bodies function properly.
    • It is involved in over 300 enzyme reactions, including those that control muscle contractions, nerve signals, and blood sugar levels.
    • Magnesium also helps to maintain strong bones and teeth.
  • Potassium
    • Potassium is another essential mineral that helps our bodies function properly.
    • It is important for muscle function, nerve signalling, and heart health. Potassium also helps to balance fluids in the body.
  • Calcium
    • Calcium is a mineral that is essential for strong bones and teeth. However, it is also important for blood clotting and nerve signalling.
    • When we do not get enough calcium, our bodies take calcium from our bones to meet their needs. This can lead to bone loss and osteoporosis, a condition that causes weak and brittle bones.

Cashews & Fox Nuts Nutrition

Having unravelled the profound importance of each nutritional element in our earlier discussion, it’s time to turn our attention to cashews and fox nuts nutrition.

Nutrition value Comparison

Fox Nuts (Plain)

  • Calories (332kcal): Calories in makhana are moderate, making it an excellent choice for those aiming to manage their calorie intake.
  • Total Fat (2g): It is exceptionally low in total fat, ideal for those seeking a low-fat snack option.
  • Saturated Fat (0.3g): Makhana is remarkably low in saturated fat, reducing the risk of cardiovascular issues.
  • Makhana Protein (15g): Makhana boasts a substantial protein content, making it a suitable choice for individuals looking to increase their protein intake.
  • Magnesium (210mg): Abundant in magnesium, Makhana contributes to muscle and nerve function and overall well-being.
  • Potassium (1368mg): Its high potassium content helps regulate heart rhythm and maintain proper muscle and nerve function.
  • Calcium (163mg): Makhana aids in bone health with a significant calcium content.


Cashews (Plain)

  • Calories (553): Cashews are calorie-dense, making them a high-calorie choice that may not be suitable for those aiming to manage calorie intake.
  • Total Fat (43.8g): Cashews are significantly high in total fat, which can contribute to excess fat consumption, affecting heart health.
  • Saturated Fat (7.78g): Cashews contain a substantial amount of saturated fat, contributing to their flavor and texture. However, this high saturated fat content may raise concerns regarding cardiovascular health.
  • Protein (18.2g): Cashews provide a substantial amount of protein, which is essential for various bodily functions, particularly in muscle maintenance.
  • Magnesium (292mg): Cashews are relatively abundant in magnesium, an essential mineral involved in muscle and nerve function. However, their high calorie and fat content may overshadow this benefit.
  • Potassium (660mg): They also contain a notable amount of potassium, crucial for regulating muscle contractions, nerve signals, and maintaining bodily fluid balance.
  • Calcium (37mg): While cashews offer some calcium, the quantity may not be significant compared to foods primarily associated with bone health, potentially limiting their role in supporting bone health.



In the realm of nutritional comparisons, the choice between cashews and fox nuts nutrition becomes a tale of contrasting options. As we’ve delved into their nutritional profiles, it’s evident that the scales tip in favour of fox nuts as the more health-conscious alternative.

Cashews, with their calorie density, substantial total fat, and significant saturated fat content, may be a savoury delight but come with dietary considerations. They do offer a good amount of protein, magnesium, potassium, and some calcium, yet their potential drawbacks cannot be ignored, especially for those monitoring their calorie and fat intake.

On the other hand, fox nuts (makhana) stand out as the better snack choice for those aiming to manage calories and reduce fat consumption. Their minimal total fat, negligible saturated fat, substantial protein content, and generous servings of magnesium, potassium, and calcium make them a well-rounded, nutrient-rich option. Fox nuts cater to a spectrum of dietary needs while maintaining a low-calorie, low-fat, and heart-healthy profile.

So, the next time you reach for a snack, remember to check out our handpicked Makhana varieties Jumbo & Premium Makhana.

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