Cashews vs. Walnut
Nutrition comparison of Cashews and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and walnut:
- Both cashews and walnut are high in calories, dietary fiber, iron, potassium, protein and saturated fat.
- Walnut has more riboflavin and folate.
- Walnut is an excellent source of calcium.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and walnut are high in calories. Walnut has 18% more calories than cashew - cashew has 553 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, cashews is heavier in protein, heavier in carbs and lighter in fat compared to walnut per calorie. Cashews has a macronutrient ratio of 13:21:67 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Walnut | |
|---|---|---|
| Protein | 13% | 9% |
| Carbohydrates | 21% | 8% |
| Fat | 67% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and walnut has 55% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both cashews and walnut are high in dietary fiber. Walnut has 103% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Cashews and walnut contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Both cashews and walnut are high in protein. Cashew has 20% more protein than walnut - cashew has 18.2g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Both cashews and walnut are high in saturated fat. Cashew has 27% more saturated fat than walnut - cashew has 7.8g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Cashews and walnut contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Walnut and cashews contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and walnut contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Cashew has 11 times more Vitamin K than walnut - cashew has 34.1ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more riboflavin and folate. Both cashews and walnut contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Cashews | Walnut | |
|---|---|---|
| Thiamin | 0.423 MG | 0.341 MG |
| Riboflavin | 0.058 MG | 0.15 MG |
| Niacin | 1.062 MG | 1.125 MG |
| Pantothenic acid | 0.864 MG | 0.57 MG |
| Vitamin B6 | 0.417 MG | 0.537 MG |
| Folate | 25 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 165% more calcium than cashew - cashew has 37mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Both cashews and walnut are high in iron. Cashew has 130% more iron than walnut - cashew has 6.7mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both cashews and walnut are high in potassium. Cashew has 50% more potassium than walnut - cashew has 660mg of potassium per 100 grams and walnut has 441mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than cashew per 100 grams.
| Cashews | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 9.08 G |
| Total | 0.062 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than cashew per 100 grams.
| Cashews | Walnut | |
|---|---|---|
| other omega 6 | 0.266 G | 0.063 G |
| linoleic acid | 7.782 G | 38.093 G |
| Total | 8.048 G | 38.156 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cashews g
()
|
Daily Values (%) |
Walnut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cashews or walnut contain more calories in 100 grams?Both cashews and walnut are high in calories. Walnut has 20% more calories than cashew - cashew has 553 calories in 100g and walnut has 654 calories.
Does cashews or walnut contain more calcium?
Walnut is a rich source of calcium and it has 170% more calcium than cashew - cashew has 37mg of calcium in 100 grams and walnut has 98mg of calcium.
Does cashews or walnut contain more iron?
Both cashews and walnut are high in iron. Cashew has 130% more iron than walnut - cashew has 6.7mg of iron in 100 grams and walnut has 2.9mg of iron.
Does cashews or walnut contain more potassium?
Both cashews and walnut are high in potassium. Cashew has 50% more potassium than walnut - cashew has 660mg of potassium in 100 grams and walnut has 441mg of potassium.