Cashew vs. Walnut — In-Depth Nutrition Comparison
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Important differences between cashew and walnut
- Cashew has more copper, iron, phosphorus, magnesium, selenium, vitamin K, and zinc; however, walnut has more manganese, folate, and fiber.
- Walnut's daily need coverage for manganese is 76% more.
- Cashew has 13 times more vitamin K than walnut. Cashew has 34.1µg of vitamin K, while walnut has 2.7µg.
- Cashew has a higher glycemic index than walnut.
The food varieties used in the comparison are Nuts, cashew nuts, raw and Nuts, walnuts, english.
Infographic
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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 more MagnesiumMagnesium | +84.8% |
| Contains more PotassiumPotassium | +49.7% |
| Contains more IronIron | +129.6% |
| Contains more CopperCopper | +38.4% |
| Contains more ZincZinc | +87.1% |
| Contains more PhosphorusPhosphorus | +71.4% |
| Contains more SeleniumSelenium | +306.1% |
| Contains more CalciumCalcium | +164.9% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +106.3% |
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.
| Contains more Vitamin EVitamin E | +28.6% |
| Contains more Vitamin B1Vitamin B1 | +24% |
| Contains more Vitamin B5Vitamin B5 | +51.6% |
| Contains more Vitamin KVitamin K | +1163% |
| Contains more Vitamin CVitamin C | +160% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +158.6% |
| Contains more Vitamin B6Vitamin B6 | +28.8% |
| Contains more FolateFolate | +292% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 7.845g | 47.174g | 262% |
| Manganese | 1.655mg | 3.414mg | 76% |
| Copper | 2.195mg | 1.586mg | 68% |
| Iron | 6.68mg | 2.91mg | 47% |
| Monounsaturated fat | 23.797g | 8.933g | 37% |
| Phosphorus | 593mg | 346mg | 35% |
| Fats | 43.85g | 65.21g | 33% |
| Magnesium | 292mg | 158mg | 32% |
| Selenium | 19.9µg | 4.9µg | 27% |
| Vitamin K | 34.1µg | 2.7µg | 26% |
| Zinc | 5.78mg | 3.09mg | 24% |
| Folate | 25µg | 98µg | 18% |
| Fiber | 3.3g | 6.7g | 14% |
| Starch | 23.49g | 0.06g | 10% |
| Vitamin B6 | 0.417mg | 0.537mg | 9% |
| Saturated fat | 7.783g | 6.126g | 8% |
| Vitamin B1 | 0.423mg | 0.341mg | 7% |
| Vitamin B2 | 0.058mg | 0.15mg | 7% |
| Choline | 39.2mg | 7% | |
| Protein | 18.22g | 15.23g | 6% |
| Calcium | 37mg | 98mg | 6% |
| Potassium | 660mg | 441mg | 6% |
| Vitamin B5 | 0.864mg | 0.57mg | 6% |
| Calories | 553kcal | 654kcal | 5% |
| Carbs | 30.19g | 13.71g | 5% |
| Vitamin C | 0.5mg | 1.3mg | 1% |
| Vitamin E | 0.9mg | 0.7mg | 1% |
| Protein per 100 calories | 3.3g | 2.3g | N/A |
| Calories per 10 g protein | 304kcal | 429kcal | N/A |
| Weight per 100 calories | 18g | 15g | N/A |
| Unsaturated / Saturated Fat ratio | 4.1 | 9.2 | N/A |
| Net carbs | 26.89g | 7.01g | N/A |
| Sugar | 5.91g | 2.61g | N/A |
| Sodium | 12mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin B3 | 1.062mg | 1.125mg | 0% |
| Tryptophan | 0.287mg | 0.17mg | 0% |
| Threonine | 0.688mg | 0.596mg | 0% |
| Isoleucine | 0.789mg | 0.625mg | 0% |
| Leucine | 1.472mg | 1.17mg | 0% |
| Lysine | 0.928mg | 0.424mg | 0% |
| Methionine | 0.362mg | 0.236mg | 0% |
| Phenylalanine | 0.951mg | 0.711mg | 0% |
| Valine | 1.094mg | 0.753mg | 0% |
| Histidine | 0.456mg | 0.391mg | 0% |
| Fructose | 0.05g | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +19.6% |
| Contains more CarbsCarbs | +120.2% |
| Contains more WaterWater | +27.8% |
| Contains more OtherOther | +42.7% |
| Contains more FatsFats | +48.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +166.4% |
| Contains less Sat. FatSaturated fat | -21.3% |
| Contains more Poly. FatPolyunsaturated fat | +501.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +39050% |
| Contains more SucroseSucrose | +139.1% |
| Contains more GlucoseGlucose | +60% |
| Contains more FructoseFructose | +80% |
~equal in
Lactose
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Maltose
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~equal in
Galactose
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