Cashew Butter vs. Walnut

Nutrition comparison of Cashew Butter and Walnut


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 calcium, calories, iron, potassium, protein and saturated fat.
  • Cashew butter has more pantothenic acid, however, walnut contains more Vitamin B6.
  • Walnut is an excellent source of dietary fiber.
Detailed nutritional comparison of cashew butter and walnut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cashew Butter (Nuts, cashew butter, plain, without salt added) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

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 ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

Cashew butter has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and cashew butter does not contain significant amounts.

Protein

protein

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.

Fat

saturated fat

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.

Vitamins

Vitamin C

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.

Vitamin A

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.

Vitamin E

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.

Vitamin K

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.

The B Vitamins

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

Minerals

calcium

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.

iron

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.

potassium

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.

Omega-3 and Omega-6

omega 3s

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

omega 6s

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



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cashew Butter or Walnut .

Note: The specific food items compared are: Cashew Butter (Nuts, cashew butter, plain, without salt added) and Walnut (Nuts, walnuts, english) .

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FAQ

Does cashew butter or walnut contain more calories in 100 grams?
Both cashew butter and walnut are high in calories. Walnut has 10% more calories than cashew butter - cashew butter has 587 calories in 100g and walnut has 654 calories.

Does cashew butter or walnut contain more calcium?
Both cashew butter and walnut are high in calcium. Walnut has 130% more calcium than cashew butter - cashew butter has 43mg of calcium in 100 grams and walnut has 98mg of calcium.

Does cashew butter or walnut contain more iron?
Both cashew butter and walnut are high in iron. Cashew butter has 70% more iron than walnut - cashew butter has 5mg of iron in 100 grams and walnut has 2.9mg of iron.

Does cashew butter or walnut contain more potassium?
Both cashew butter and walnut are high in potassium. Cashew butter has 20% more potassium than walnut - cashew butter has 546mg of potassium in 100 grams and walnut has 441mg of potassium.

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