Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashew butter
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashew butter and walnut:
Both cashew butter and walnut are high in calories. Walnut has 11% more calories than cashew butter - cashew butter has 587 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, cashew butter is heavier in carbs, lighter in fat and similar to walnut for protein. Cashew butter has a macronutrient ratio of 11:18:71 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashew Butter | Walnut | |
|---|---|---|
| Protein | 11% | 9% |
| Carbohydrates | 18% | 8% |
| Fat | 71% | 84% |
| Alcohol | ~ | ~ |
Walnut has 50% less carbohydrates than cashew butter - cashew butter has 27.6g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
Walnut is an excellent source of dietary fiber and it has 235% more dietary fiber than cashew butter - cashew butter has 2g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
Cashew butter has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and cashew butter does not contain significant amounts.
Both cashew butter and walnut are high in protein. Cashew butter has 15% more protein than walnut - cashew butter has 17.6g of protein per 100 grams and walnut has 15.2g of protein.
Both cashew butter and walnut are high in saturated fat. Cashew butter has 59% more saturated fat than walnut - cashew butter has 9.8g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Walnut has more Vitamin C than cashew butter - walnut has 1.3mg of Vitamin C per 100 grams and cashew butter does not contain significant amounts.
Walnut and cashew butter contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and cashew butter does not contain significant amounts.
Walnut has more Vitamin E than cashew butter - walnut has 0.7mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.
Walnut and cashew butter contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and cashew butter does not contain significant amounts.
Cashew butter has more pantothenic acid, however, walnut contains more Vitamin B6. Both cashew butter and walnut contain significant amounts of thiamin, riboflavin, niacin and folate.
| Cashew Butter | Walnut | |
|---|---|---|
| Thiamin | 0.312 MG | 0.341 MG |
| Riboflavin | 0.187 MG | 0.15 MG |
| Niacin | 1.599 MG | 1.125 MG |
| Pantothenic acid | 1.201 MG | 0.57 MG |
| Vitamin B6 | 0.252 MG | 0.537 MG |
| Folate | 68 UG | 98 UG |
Both cashew butter and walnut are high in calcium. Walnut has 128% more calcium than cashew butter - cashew butter has 43mg of calcium per 100 grams and walnut has 98mg of calcium.
Both cashew butter and walnut are high in iron. Cashew butter has 73% more iron than walnut - cashew butter has 5mg of iron per 100 grams and walnut has 2.9mg of iron.
Both cashew butter and walnut are high in potassium. Cashew butter has 24% more potassium than walnut - cashew butter has 546mg of potassium per 100 grams and walnut has 441mg of potassium.
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than cashew butter per 100 grams.
| Cashew Butter | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.171 G | 9.08 G |
| Total | 0.171 G | 9.08 G |
Comparing omega-6 fatty acids, walnut has more linoleic acid than cashew butter per 100 grams.
| Cashew Butter | Walnut | |
|---|---|---|
| linoleic acid | 8.166 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 8.166 G | 38.156 G |
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.
Note: The specific food items compared are: Cashew Butter (Nuts, cashew butter, plain, without salt added) and Walnut (Nuts, walnuts, english) .
Cashew Butter g
()
|
Daily Values (%) |
Walnut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 | |||