Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Walnut vs. Cashew butter — In-Depth Nutrition Comparison

Compare

Summary of differences between Walnut and Cashew butter

  • Walnut has more Vitamin B6, Vitamin B1, and Fiber, however, Cashew butter is higher in Vitamin E , Iron, Vitamin K, Copper, and Zinc.
  • Cashew butter covers your daily need of Vitamin E 29% more than Walnut.
  • Walnut has 3 times more Vitamin B6 than Cashew butter. While Walnut has 0.537mg of Vitamin B6, Cashew butter has only 0.203mg.
  • Walnut has less Saturated Fat.

These are the specific foods used in this comparison Nuts, walnuts, english and Nuts, cashew butter, plain, with salt added.

Infographic

Walnut vs Cashew butter 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.
Walnut
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 147% 18% 39% 184% 586% 121% 166% 38% 0% 51%
Contains more CalciumCalcium +60.7%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +30.4%
Contains more IronIron +68.7%
Contains more CopperCopper +10.8%
Contains more ZincZinc +43.4%
Contains more PhosphorusPhosphorus +12.1%
Contains more SeleniumSelenium +89.8%
~equal in Potassium ~447mg

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 102% 0% 40% 37% 21% 0% 47% 0% 76% 41% 26%
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%
Contains more Vitamin E Vitamin E +625.7%
Contains more Vitamin KVitamin K +1022.2%
Contains more CholineCholine +23.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.159mg
~equal in Vitamin B3 ~1.108mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
3
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
12% 53% 30% 2% 2%
Protein: 12.12 g
Fats: 53.03 g
Carbs: 30.3 g
Water: 2.34 g
Other: 2.21 g
Contains more ProteinProtein +25.7%
Contains more FatsFats +23%
Contains more WaterWater +73.9%
Contains more CarbsCarbs +121%
Contains more OtherOther +24.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
2
10% 14% 76%
Saturated Fat: Sat. Fat 6.126 g
Monounsaturated Fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
21% 53% 26%
Saturated Fat: Sat. Fat 10.606 g
Monounsaturated Fat: Mono. Fat 26.709 g
Polyunsaturated fat: Poly. Fat 13.371 g
Contains less Sat. FatSaturated Fat -42.2%
Contains more Poly. FatPolyunsaturated fat +252.8%
Contains more Mono. FatMonounsaturated Fat +199%

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 butter
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 butter Opinion
Calories 654kcal 609kcal Walnut
Protein 15.23g 12.12g Walnut
Fats 65.21g 53.03g Walnut
Vitamin C 1.3mg 0mg Walnut
Net carbs 7.01g 27.3g Cashew butter
Carbs 13.71g 30.3g Cashew butter
Magnesium 158mg 206mg Cashew butter
Calcium 98mg 61mg Walnut
Potassium 441mg 447mg Cashew butter
Iron 2.91mg 4.91mg Cashew butter
Sugar 2.61g 9.09g Walnut
Fiber 6.7g 3g Walnut
Copper 1.586mg 1.758mg Cashew butter
Zinc 3.09mg 4.43mg Cashew butter
Starch 0.06g Walnut
Phosphorus 346mg 388mg Cashew butter
Sodium 2mg 295mg Walnut
Vitamin A 20IU 0IU Walnut
Vitamin A RAE 1µg 0µg Walnut
Vitamin E 0.7mg 5.08mg Cashew butter
Manganese 3.414mg Walnut
Selenium 4.9µg 9.3µg Cashew butter
Vitamin B1 0.341mg 0.158mg Walnut
Vitamin B2 0.15mg 0.159mg Cashew butter
Vitamin B3 1.125mg 1.108mg Walnut
Vitamin B5 0.57mg Walnut
Vitamin B6 0.537mg 0.203mg Walnut
Vitamin K 2.7µg 30.3µg Cashew butter
Folate 98µg 55µg Walnut
Choline 39.2mg 48.3mg Cashew butter
Saturated Fat 6.126g 10.606g Walnut
Monounsaturated Fat 8.933g 26.709g Cashew butter
Polyunsaturated fat 47.174g 13.371g Walnut
Tryptophan 0.17mg 0.162mg Walnut
Threonine 0.596mg 0.388mg Walnut
Isoleucine 0.625mg 0.445mg Walnut
Leucine 1.17mg 0.831mg Walnut
Lysine 0.424mg 0.523mg Cashew butter
Methionine 0.236mg 0.204mg Walnut
Phenylalanine 0.711mg 0.537mg Walnut
Valine 0.753mg 0.617mg Walnut
Histidine 0.391mg 0.257mg Walnut
Fructose 0.09g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Cashew butter
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Walnut
30%
Cashew butter
Minerals Daily Need Coverage Score
152%
Walnut
135%
Cashew butter

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 6.48g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 293mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 4.48g)
Which food is lower in glycemic index?
Cashew butter
Cashew butter is lower in glycemic index (difference - 0)
Which food is cheaper?
Cashew butter
Cashew butter is cheaper (difference - $5)
Which food is richer in minerals?
Cashew butter
Cashew butter 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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168597/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.