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Walnut vs. Cashew — What’s the Difference?

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Article author photo Razmik Sargsyan by Razmik Sargsyan | Last updated on July 07, 2023
Medically reviewed by Arpi Gasparyan Article author photo Arpi Gasparyan
Walnut
vs
Cashew

Summary

Cashews are richer in proteins and contain 2 times more carbs, whereas walnuts are 2 times higher in dietary fiber. Walnuts are also higher in fats, containing predominantly polyunsaturated fats, while cashews are richer in monounsaturated fats.

Walnuts are richer in folate (vitamin B9) and vitamin B6, whereas cashews are richer in vitamins B1 and K and most minerals. 

Introduction

Even though walnut and cashew share the same clade, e.g., Angiosperms, they may not seem so similar. Below, we will discuss the differences and similarities between these nuts, concentrating on nutrition and its impact on health.

Both nuts have been widely used for ages in traditional medicine. Unlike cashew, walnut is distributed almost all around the world; hence, it is more prevalent in traditional medical practices.

Classification

Walnut and cashew share the same clade: Angiosperms, but their families are different. Walnut belongs to the family Juglandaceae, genus Juglans, while cashew belongs to the Anacardiaceae family, genus Ancaridium.

Appearance

When it comes to appearance, it is quite easy to distinguish one from another. Walnut is found within shells, whereas cashews usually grow on so-called cashew fruits or cashew apples.

Outside of the shell, walnuts look like the human brain, hence the opinion that walnuts positively impact the brain, specifically memory.

Unlike walnuts, cashew nuts look more like yellowish beans. Before the cashews are ripe, they are discovered on cashew fruits, which are usually oval and have from yellow to red color.

Taste and Use

Walnuts and cashews may be consumed as a snack alone or mixed with other nuts, such as almonds, pecans, and hazelnut. They can also be mixed with salads, soups, and smoothies. 

Cashews have a creamy mild taste, whereas walnuts have a bitter flavor if consumed with skin. However, the walnut itself tastes earthy and tart.

Nuts can be used to make milk alternatives for people with lactose intolerance or milk allergy.

Growing conditions

Cashews and walnuts grow in entirely different conditions.

Cashews originated from Northern Brazil, whereas the origin of walnuts is considered Southern Europe, Near China and the Himalayas. Nowadays, walnuts are disturbed worldwide, making them one of the most accessible nuts in the world. The leading exporter of walnuts is China.

Nutrition

In this article, we are going to discuss the nutritional aspects of English walnut and cashew.

It is quite apparent that both nuts contain a small percentage of water; 4.07% for walnuts and 5.2% for cashews.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
1
:
4
Cashew
Contains more Fats +48.7%
Contains more Protein +19.6%
Contains more Carbs +120.2%
Contains more Water +27.8%
Contains more Other +42.7%
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more Fats +48.7%
Contains more Protein +19.6%
Contains more Carbs +120.2%
Contains more Water +27.8%
Contains more Other +42.7%

Calories

Walnut and cashew contain almost the same number of calories per 100g; 654kcal for walnut and 553 for cashew.

1 oz or 28.35g of walnut and cashew provides 185 and 157 calories, respectively.

Proteins and Fats

Both cashew and walnut are remarkably rich in proteins, and both of them contain about the same amount, with cashews being a little richer. Per 100g, walnuts and cashews contain 15.2g and 18.2g of protein, respectively.

In the case of total fats, walnut is slightly richer, with 65.2g per 100g, compared to cashew, which contains 43.8g of total fat.

The predominant fats in walnut are polyunsaturated (47.2g), followed by monounsaturated fats (8g) and saturated fats (6g). Whereas the predominant fats in cashew are monounsaturated (23.8g), followed by equal amounts of polyunsaturated and saturated fats (7.8g each).

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
2
:
1
Cashew
Contains less Saturated Fat -21.3%
Contains more Polyunsaturated fat +501.3%
Contains more Monounsaturated Fat +166.4%
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Contains less Saturated Fat -21.3%
Contains more Polyunsaturated fat +501.3%
Contains more Monounsaturated Fat +166.4%

Carbohydrates

Cashew contains over double the amount of total carbs that walnut does, with 30.2g per 100g. Interestingly, walnut, being lower in total carbs, is 2 times higher in dietary fiber than walnut.

Cashews contain 27g of net carbs and 3.3g of dietary fiber, whereas walnuts contain 7g of net carbs and 6.7g of dietary fiber.

Vitamins

Walnut and cashew are rich in vitamins B1 (thiamine) and B6, with cashew being richer in vitamin B1 and walnut being richer in vitamin B6. Walnut is also 4 times richer in folate, whereas cashew is 12.6 times richer in vitamin K.

As for the other vitamins, walnut is a better source of vitamin B2 (riboflavin), and cashew is a slightly better source of vitamin E and vitamin B5. 

Both are low or absent in vitamins A, D, C, and B12.

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.
Walnut
6
:
4
Cashew
Contains more Vitamin A +∞%
Contains more Vitamin C +160%
Contains more Vitamin B2 +158.6%
Contains more Vitamin B6 +28.8%
Contains more Folate +292%
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
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Contains more Vitamin A +∞%
Contains more Vitamin C +160%
Contains more Vitamin B2 +158.6%
Contains more Vitamin B6 +28.8%
Contains more Folate +292%
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

Minerals

Both walnut and cashew are rich in minerals; nevertheless, this section's absolute winner is cashew, which is richer in most minerals.

Cashew is richer in iron, magnesium, phosphorus, potassium, zinc, selenium, and copper, whereas walnut is richer in manganese and calcium.

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.
Walnut
3
:
7
Cashew
Contains more Calcium +164.9%
Contains less Sodium -83.3%
Contains more Manganese +106.3%
Contains more Iron +129.6%
Contains more Magnesium +84.8%
Contains more Phosphorus +71.4%
Contains more Potassium +49.7%
Contains more Zinc +87.1%
Contains more Copper +38.4%
Contains more Selenium +306.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains more Calcium +164.9%
Contains less Sodium -83.3%
Contains more Manganese +106.3%
Contains more Iron +129.6%
Contains more Magnesium +84.8%
Contains more Phosphorus +71.4%
Contains more Potassium +49.7%
Contains more Zinc +87.1%
Contains more Copper +38.4%
Contains more Selenium +306.1%

Glycemic Index

In general, nuts usually have low glycemic index values. However, cashews have a higher glycemic index compared to walnut.

Weight Loss & Diets

Despite cashews and walnuts being high-calorie foods, a study performed in 2005 showed that daily walnut or cashew consumption does not significantly affect weight gain (1, 2). Scientists connect this interesting fact with the low metabolic properties of these nuts.

Cashew and walnut can be used during low-carb diets but only in moderation. Moreover, small serving sizes of both can be used in keto diets due to their healthy fat and low carb contents.

Health Impact

Cashew and walnut are rich in micronutrients, dietary fiber, and calories, which don't significantly affect weight gain. A study performed in 2018 showed that a daily intake of 43g of walnuts for eight weeks positively impacts gut microbiota.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

For the short-term trials, high-walnut-enriched diets significantly reduced both total and LDL cholesterol. The effects of walnuts on cardiovascular risk and body weight require larger, longer-term studies (3, 4).

According to one study, walnut consumers may reduce diastolic pressure more effectively than systolic (5). Unlike walnuts, cashew nuts reduce systolic pressure better (6).

The significant improvements in low baroreflex sensitivity (essential for blood pressure management) indicate the positive effects of cashew nuts on the cardiovascular system (7).

Diabetes

A study performed in 2018 evaluated the impact of walnut intake both in a healthy group and a group diagnosed with diabetes. Results show no evidence of impact on diabetes blood makers (8).

Another group of scientists studied the impact of cashew nuts on patients with type 2 diabetes and demonstrated that substituting 10% of daily total calorie intake with cashews decreases the serum insulin level, as well as LDL/HDL cholesterols ratio, with no negative impact on patients (9).

Cancer

Walnuts have been studied not to have significant effects on cancer development risk. Moreover, the meta-analysis shows that walnuts can decrease the risk of cancer (10).

However, no statistically substantial studies prove the positive impact of cashew nuts on cancer development. However, cashew nuts contain antioxidants, which can have a positive impact on reducing cancer risk (11).

Downsides and Risks

Some people develop allergic reactions to nuts called tree nut allergy.

There are no significant studies regarding cashew allergy rates, but even small amounts consumed may cause severe allergic reactions (12).

Walnut allergies are studied more extensively. The studies estimate that about 3 to 34% of the population in the USA and Spain are allergic to walnuts, making it one of the most prevalent allergens (13). It is crucial to learn about identifying the first allergy symptoms in both cases, not to delay the necessary help.

Article author photo Razmik Sargsyan
Education: Nutrition & Microbiology at YSU
Last updated: July 07, 2023
Medically reviewed by Arpi Gasparyan

Infographic

Walnut vs Cashew infographic
Infographic link

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
2
:
2
Cashew
Contains more Glucose +60%
Contains more Fructose +80%
Contains more Starch +39050%
Contains more Sucrose +139.1%
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +60%
Contains more Fructose +80%
Contains more Starch +39050%
Contains more Sucrose +139.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Cashew
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Walnut Cashew Opinion
Net carbs 7.01g 26.89g Cashew
Protein 15.23g 18.22g Cashew
Fats 65.21g 43.85g Walnut
Carbs 13.71g 30.19g Cashew
Calories 654kcal 553kcal Walnut
Starch 0.06g 23.49g Cashew
Fructose 0.09g 0.05g Walnut
Sugar 2.61g 5.91g Walnut
Fiber 6.7g 3.3g Walnut
Calcium 98mg 37mg Walnut
Iron 2.91mg 6.68mg Cashew
Magnesium 158mg 292mg Cashew
Phosphorus 346mg 593mg Cashew
Potassium 441mg 660mg Cashew
Sodium 2mg 12mg Walnut
Zinc 3.09mg 5.78mg Cashew
Copper 1.586mg 2.195mg Cashew
Manganese 3.414mg 1.655mg Walnut
Selenium 4.9µg 19.9µg Cashew
Vitamin A 20IU 0IU Walnut
Vitamin A RAE 1µg 0µg Walnut
Vitamin E 0.7mg 0.9mg Cashew
Vitamin C 1.3mg 0.5mg Walnut
Vitamin B1 0.341mg 0.423mg Cashew
Vitamin B2 0.15mg 0.058mg Walnut
Vitamin B3 1.125mg 1.062mg Walnut
Vitamin B5 0.57mg 0.864mg Cashew
Vitamin B6 0.537mg 0.417mg Walnut
Folate 98µg 25µg Walnut
Vitamin K 2.7µg 34.1µg Cashew
Tryptophan 0.17mg 0.287mg Cashew
Threonine 0.596mg 0.688mg Cashew
Isoleucine 0.625mg 0.789mg Cashew
Leucine 1.17mg 1.472mg Cashew
Lysine 0.424mg 0.928mg Cashew
Methionine 0.236mg 0.362mg Cashew
Phenylalanine 0.711mg 0.951mg Cashew
Valine 0.753mg 1.094mg Cashew
Histidine 0.391mg 0.456mg Cashew
Saturated Fat 6.126g 7.783g Walnut
Monounsaturated Fat 8.933g 23.797g Cashew
Polyunsaturated fat 47.174g 7.845g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Cashew
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
33%
Walnut
34%
Cashew
Minerals Daily Need Coverage Score
152%
Walnut
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 3.3g)
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 is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 25)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $2.5)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.