Cashew butter vs. Walnut — In-Depth Nutrition Comparison
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Summary of differences between Cashew butter and Walnut
- Cashew butter has more Vitamin E , Iron, Vitamin K, Copper, and Zinc, however, Walnut is higher in Vitamin B6, Vitamin B1, and Fiber.
- Cashew butter covers your daily need of Vitamin E 29% more than Walnut.
- Cashew butter has 148 times more Sodium than Walnut. While Cashew butter has 295mg of Sodium, Walnut has only 2mg.
These are the specific foods used in this comparison Nuts, cashew butter, plain, with salt added and Nuts, walnuts, english.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Iron
+68.7%
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Magnesium
+30.4%
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Phosphorus
+12.1%
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Zinc
+43.4%
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Copper
+10.8%
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Selenium
+89.8%
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Calcium
+60.7%
Contains
less
Sodium
-99.3%
Equal in Potassium - 441
Equal in Copper - 1.586
Contains
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Iron
+68.7%
Contains
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Magnesium
+30.4%
Contains
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Phosphorus
+12.1%
Contains
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Zinc
+43.4%
Contains
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Copper
+10.8%
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Selenium
+89.8%
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Calcium
+60.7%
Contains
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Sodium
-99.3%
Equal in Potassium - 441
Equal in Copper - 1.586
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin E
+625.7%
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Vitamin K
+1022.2%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+115.8%
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Vitamin B6
+164.5%
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Folate
+78.2%
Equal in Vitamin B2 - 0.15
Equal in Vitamin B3 - 1.125
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Vitamin E
+625.7%
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Vitamin K
+1022.2%
Contains
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+115.8%
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Vitamin B6
+164.5%
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Folate
+78.2%
Equal in Vitamin B2 - 0.15
Equal in Vitamin B3 - 1.125
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+121%
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Other
+24.2%
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Protein
+25.7%
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Fats
+23%
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Water
+73.9%
Protein:
12.12 g
Fats:
53.03 g
Carbs:
30.3 g
Water:
2.34 g
Other:
2.21 g
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Contains
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Carbs
+121%
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Other
+24.2%
Contains
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Protein
+25.7%
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Fats
+23%
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Water
+73.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+199%
Contains
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Saturated Fat
-42.2%
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Polyunsaturated fat
+252.8%
Saturated Fat:
10.606 g
Monounsaturated Fat:
26.709 g
Polyunsaturated fat:
13.371 g
Saturated Fat:
6.126 g
Monounsaturated Fat:
8.933 g
Polyunsaturated fat:
47.174 g
Contains
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Monounsaturated Fat
+199%
Contains
less
Saturated Fat
-42.2%
Contains
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Polyunsaturated fat
+252.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 27.3g | 7.01g |
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| Protein | 12.12g | 15.23g |
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| Fats | 53.03g | 65.21g |
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| Carbs | 30.3g | 13.71g |
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| Calories | 609kcal | 654kcal |
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| Starch | 0.06g |
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| Fructose | 0.09g |
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| Sugar | 9.09g | 2.61g |
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| Fiber | 3g | 6.7g |
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| Calcium | 61mg | 98mg |
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| Iron | 4.91mg | 2.91mg |
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| Magnesium | 206mg | 158mg |
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| Phosphorus | 388mg | 346mg |
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| Potassium | 447mg | 441mg |
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| Sodium | 295mg | 2mg |
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| Zinc | 4.43mg | 3.09mg |
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| Copper | 1.758mg | 1.586mg |
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| Manganese | 3.414mg |
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| Selenium | 9.3µg | 4.9µg |
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| Vitamin A | 0IU | 20IU |
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| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 5.08mg | 0.7mg |
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| Vitamin C | 0mg | 1.3mg |
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| Vitamin B1 | 0.158mg | 0.341mg |
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| Vitamin B2 | 0.159mg | 0.15mg |
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| Vitamin B3 | 1.108mg | 1.125mg |
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| Vitamin B5 | 0.57mg |
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| Vitamin B6 | 0.203mg | 0.537mg |
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| Folate | 55µg | 98µg |
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| Vitamin K | 30.3µg | 2.7µg |
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| Tryptophan | 0.162mg | 0.17mg |
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| Threonine | 0.388mg | 0.596mg |
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| Isoleucine | 0.445mg | 0.625mg |
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| Leucine | 0.831mg | 1.17mg |
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| Lysine | 0.523mg | 0.424mg |
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| Methionine | 0.204mg | 0.236mg |
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| Phenylalanine | 0.537mg | 0.711mg |
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| Valine | 0.617mg | 0.753mg |
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| Histidine | 0.257mg | 0.391mg |
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| Saturated Fat | 10.606g | 6.126g |
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| Monounsaturated Fat | 26.709g | 8.933g |
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| Polyunsaturated fat | 13.371g | 47.174g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
33%
Minerals Daily Need Coverage Score
135%
152%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 6.48g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 293mg)
Which food is lower in Saturated Fat?
Walnut is lower in Saturated Fat (difference - 4.48g)
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in glycemic index?
Cashew butter is lower in glycemic index (difference - 0)
Which food is cheaper?
Cashew butter is cheaper (difference - $5)
Which food is richer in minerals?
Cashew butter is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)