Nuts, walnuts, dry roasted, with salt added vs. Cashew — In-Depth Nutrition Comparison
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The main differences between nuts, walnuts, dry roasted, with salt added and cashew
- Nuts, walnuts, dry roasted, with salt added is richer in vitamin B2 and folate, yet cashew is richer in copper, iron, phosphorus, magnesium, selenium, vitamin K, and zinc.
- Daily need coverage for copper for cashew is 79% higher.
- Nuts, walnuts, dry roasted, with salt added contains 54 times more sodium than cashew. Nuts, walnuts, dry roasted, with salt added contains 643mg of sodium, while cashew contains 12mg.
Food types used in this article are Nuts, walnuts, dry roasted, with salt added and Nuts, cashew nuts, raw.
Infographic
Infographic link
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 CalciumCalcium | +91.9% |
| Contains more MagnesiumMagnesium | +93.4% |
| Contains more PotassiumPotassium | +43.8% |
| Contains more IronIron | +159.9% |
| Contains more CopperCopper | +47.6% |
| Contains more ZincZinc | +94% |
| Contains more PhosphorusPhosphorus | +80.2% |
| Contains less SodiumSodium | -98.1% |
| Contains more SeleniumSelenium | +298% |
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 CVitamin C | +180% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +23.2% |
| Contains more Vitamin B2Vitamin B2 | +413.8% |
| Contains more Vitamin B3Vitamin B3 | +108.8% |
| Contains more Vitamin B6Vitamin B6 | +26.1% |
| Contains more FolateFolate | +264% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin KVitamin K | +933.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.29 g
Fats:
60.71 g
Carbs:
17.86 g
Water:
4.39 g
Other:
2.75 g
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
| Contains more FatsFats | +38.4% |
| Contains more ProteinProtein | +27.5% |
| Contains more CarbsCarbs | +69% |
| Contains more WaterWater | +18.5% |
~equal in
Other
~2.54g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.357 g
Monounsaturated fat:
Mono. Fat
8.371 g
Polyunsaturated fat:
Poly. Fat
44.182 g
Saturated fat:
Sat. Fat
7.783 g
Monounsaturated fat:
Mono. Fat
23.797 g
Polyunsaturated fat:
Poly. Fat
7.845 g
| Contains less Sat. FatSaturated fat | -31.2% |
| Contains more Poly. FatPolyunsaturated fat | +463.2% |
| Contains more Mono. FatMonounsaturated fat | +184.3% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 44.182g | 7.845g | 242% |
| Copper | 1.487mg | 2.195mg | 79% |
| Manganese | 1.655mg | 72% | |
| Iron | 2.57mg | 6.68mg | 51% |
| Monounsaturated fat | 8.371g | 23.797g | 39% |
| Phosphorus | 329mg | 593mg | 38% |
| Magnesium | 151mg | 292mg | 34% |
| Sodium | 643mg | 12mg | 27% |
| Selenium | 5µg | 19.9µg | 27% |
| Fats | 60.71g | 43.85g | 26% |
| Vitamin K | 3.3µg | 34.1µg | 26% |
| Zinc | 2.98mg | 5.78mg | 25% |
| Vitamin B2 | 0.298mg | 0.058mg | 18% |
| Folate | 91µg | 25µg | 17% |
| Vitamin B5 | 0.864mg | 17% | |
| Fiber | 7.1g | 3.3g | 15% |
| Saturated fat | 5.357g | 7.783g | 11% |
| Starch | 23.49g | 10% | |
| Protein | 14.29g | 18.22g | 8% |
| Vitamin B1 | 0.521mg | 0.423mg | 8% |
| Vitamin B6 | 0.526mg | 0.417mg | 8% |
| Choline | 38mg | 7% | |
| Vitamin B3 | 2.217mg | 1.062mg | 7% |
| Potassium | 459mg | 660mg | 6% |
| Calories | 643kcal | 553kcal | 5% |
| Carbs | 17.86g | 30.19g | 4% |
| Calcium | 71mg | 37mg | 3% |
| Vitamin C | 1.4mg | 0.5mg | 1% |
| Net carbs | 10.76g | 26.89g | N/A |
| Sugar | 3.57g | 5.91g | N/A |
| Vitamin E | 0.9mg | 0.9mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.287mg | 0% | |
| Threonine | 0.688mg | 0% | |
| Isoleucine | 0.789mg | 0% | |
| Leucine | 1.472mg | 0% | |
| Lysine | 0.928mg | 0% | |
| Methionine | 0.362mg | 0% | |
| Phenylalanine | 0.951mg | 0% | |
| Valine | 1.094mg | 0% | |
| Histidine | 0.456mg | 0% | |
| Fructose | 0.05g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
37%
32%
Minerals Daily Need Coverage Score
110%
200%
Comparison summary
Which food is lower in Sugar?
Nuts, walnuts, dry roasted, with salt added is lower in Sugar (difference - 2.34g)
Which food is lower in Saturated fat?
Nuts, walnuts, dry roasted, with salt added is lower in Saturated fat (difference - 2.426g)
Which food is lower in glycemic index?
Nuts, walnuts, dry roasted, with salt added is lower in glycemic index (difference - 25)
Which food is cheaper?
Nuts, walnuts, dry roasted, with salt added is cheaper (difference - $2.5)
Which food is richer in vitamins?
Nuts, walnuts, dry roasted, with salt added is relatively richer in vitamins
Which food contains less Sodium?
Cashew contains less Sodium (difference - 631mg)
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)