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, and copper; however, walnut is higher in vitamin B6, fats, vitamin B1, and fiber.
Cashew butter covers your daily need for 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Cashew butter

Walnut

Contains more MagnesiumMagnesium	+30.4%
Contains more IronIron	+68.7%
Contains more ZincZinc	+43.4%
Contains more PhosphorusPhosphorus	+12.1%
Contains more SeleniumSelenium	+89.8%

Contains more CalciumCalcium	+60.7%
Contains less SodiumSodium	-99.3%
Contains more ManganeseManganese	+∞%

~equal in Potassium ~441mg

~equal in Copper ~1.586mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Cashew butter

Walnut

Contains more Vitamin EVitamin E	+625.7%
Contains more Vitamin KVitamin K	+1022.2%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+115.8%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+164.5%
Contains more FolateFolate	+78.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.15mg

~equal in Vitamin B3 ~1.125mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	13.371g	47.174g	225%
Manganese		3.414mg	148%
Monounsaturated fat	26.709g	8.933g	44%
Vitamin E	5.08mg	0.7mg	29%
Vitamin B6	0.203mg	0.537mg	26%
Iron	4.91mg	2.91mg	25%
Vitamin K	30.3µg	2.7µg	23%
Saturated fat	10.606g	6.126g	20%
Fats	53.03g	65.21g	19%
Copper	1.758mg	1.586mg	19%
Fiber	3g	6.7g	15%
Vitamin B1	0.158mg	0.341mg	15%
Sodium	295mg	2mg	13%
Zinc	4.43mg	3.09mg	12%
Magnesium	206mg	158mg	11%
Vitamin B5		0.57mg	11%
Folate	55µg	98µg	11%
Selenium	9.3µg	4.9µg	8%
Protein	12.12g	15.23g	6%
Carbs	30.3g	13.71g	6%
Phosphorus	388mg	346mg	6%
Calcium	61mg	98mg	4%
Calories	609kcal	654kcal	2%
Choline	48.3mg	39.2mg	2%
Vitamin C	0mg	1.3mg	1%
Vitamin B2	0.159mg	0.15mg	1%
Protein per 100 calories	2g	2.3g	N/A
Calories per 10 g protein	502kcal	429kcal	N/A
Weight per 100 calories	16g	15g	N/A
Unsaturated / Saturated Fat ratio	3.8	9.2	N/A
Net carbs	27.3g	7.01g	N/A
Potassium	447mg	441mg	0%
Sugar	9.09g	2.61g	N/A
Starch		0.06g	0%
Vitamin A	0µg	1µg	0%
Vitamin B3	1.108mg	1.125mg	0%
Tryptophan	0.162mg	0.17mg	0%
Threonine	0.388mg	0.596mg	0%
Isoleucine	0.445mg	0.625mg	0%
Leucine	0.831mg	1.17mg	0%
Lysine	0.523mg	0.424mg	0%
Methionine	0.204mg	0.236mg	0%
Phenylalanine	0.537mg	0.711mg	0%
Valine	0.617mg	0.753mg	0%
Histidine	0.257mg	0.391mg	0%
Fructose		0.09g	0%