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Walnut vs Cashew - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 2)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 1.657g)
Which food contains less Sugars?
Walnut
Walnut contains less Sugars (difference - 3.3g)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $2.5)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Walnut Cashew
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Rich in minerals ok
Lower in price ok
Rich in vitamins Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Walnut Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
20
Walnut
29
Cashew
Mineral Summary Score
80
Walnut
128
Cashew

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Walnut
2
:
6
Cashew
Contains more Calcium +164.9%
Contains less Sodium -83.3%
Contains more Iron +129.6%
Contains more Potassium +49.7%
Contains more Magnesium +84.8%
Contains more Copper +38.4%
Contains more Zinc +87.1%
Contains more Phosphorus +71.4%
Contains more Calcium +164.9%
Contains less Sodium -83.3%
Contains more Iron +129.6%
Contains more Potassium +49.7%
Contains more Magnesium +84.8%
Contains more Copper +38.4%
Contains more Zinc +87.1%
Contains more Phosphorus +71.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Walnut
5
:
4
Cashew
Contains more Vitamin C +160%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +158.6%
Contains more Vitamin B6 +28.8%
Contains more Vitamin E +28.6%
Contains more Vitamin B1 +24%
Contains more Vitamin B5 +51.6%
Contains more Vitamin K +1163%
Equal in Vitamin B3 - 1.062
Contains more Vitamin C +160%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +158.6%
Contains more Vitamin B6 +28.8%
Contains more Vitamin E +28.6%
Contains more Vitamin B1 +24%
Contains more Vitamin B5 +51.6%
Contains more Vitamin K +1163%
Equal in Vitamin B3 - 1.062

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
91%
Walnut
109%
Cashew
Carbohydrates
14%
Walnut
30%
Cashew
Fats
301%
Walnut
202%
Cashew

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Walnut Cashew Opinion
Calories 654 553 Walnut
Protein 15.23 18.22 Cashew
Fats 65.21 43.85 Walnut
Vitamin C 1.3 0.5 Walnut
Carbs 13.71 30.19 Cashew
Cholesterol 0 0
Vitamin D 0 0
Iron 2.91 6.68 Cashew
Calcium 98 37 Walnut
Potassium 441 660 Cashew
Magnesium 158 292 Cashew
Sugars 2.61 5.91 Cashew
Fiber 6.7 3.3 Walnut
Copper 1.586 2.195 Cashew
Zinc 3.09 5.78 Cashew
Starch 0.06 23.49 Cashew
Phosphorus 346 593 Cashew
Sodium 2 12 Walnut
Vitamin A 20 0 Walnut
Vitamin E 0.7 0.9 Cashew
Vitamin D 0 0
Vitamin B1 0.341 0.423 Cashew
Vitamin B2 0.15 0.058 Walnut
Vitamin B3 1.125 1.062 Walnut
Vitamin B5 0.57 0.864 Cashew
Vitamin B6 0.537 0.417 Walnut
Vitamin B12 0 0
Vitamin K 2.7 34.1 Cashew
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 6.126 7.783 Walnut
Monounsaturated Fat 8.933 23.797 Cashew
Polyunsaturated fat 47.174 7.845 Walnut
Tryptophan 0.17 0.287 Cashew
Threonine 0.596 0.688 Cashew
Isoleucine 0.625 0.789 Cashew
Leucine 1.17 1.472 Cashew
Lysine 0.424 0.928 Cashew
Methionine 0.236 0.362 Cashew
Phenylalanine 0.711 0.951 Cashew
Valine 0.753 1.094 Cashew
Histidine 0.391 0.456 Cashew
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.