Walnut vs. Cashew butter — In-Depth Nutrition Comparison
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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
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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 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% |
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 | +∞% |
| 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 EVitamin E | +625.7% |
| Contains more Vitamin KVitamin K | +1022.2% |
| Contains more CholineCholine | +23.2% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
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
Saturated Fat:
Sat. Fat
6.126 g
Monounsaturated Fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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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 minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 654kcal | 609kcal |
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| Protein | 15.23g | 12.12g |
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| Fats | 65.21g | 53.03g |
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| Vitamin C | 1.3mg | 0mg |
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| Net carbs | 7.01g | 27.3g |
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| Carbs | 13.71g | 30.3g |
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| Magnesium | 158mg | 206mg |
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| Calcium | 98mg | 61mg |
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| Potassium | 441mg | 447mg |
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| Iron | 2.91mg | 4.91mg |
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| Sugar | 2.61g | 9.09g |
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| Fiber | 6.7g | 3g |
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| Copper | 1.586mg | 1.758mg |
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| Zinc | 3.09mg | 4.43mg |
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| Starch | 0.06g |
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| Phosphorus | 346mg | 388mg |
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| Sodium | 2mg | 295mg |
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| Vitamin A | 20IU | 0IU |
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| Vitamin A | 1µg | 0µg |
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| Vitamin E | 0.7mg | 5.08mg |
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| Manganese | 3.414mg |
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| Selenium | 4.9µg | 9.3µg |
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| Vitamin B1 | 0.341mg | 0.158mg |
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| Vitamin B2 | 0.15mg | 0.159mg |
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| Vitamin B3 | 1.125mg | 1.108mg |
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| Vitamin B5 | 0.57mg |
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| Vitamin B6 | 0.537mg | 0.203mg |
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| Vitamin K | 2.7µg | 30.3µg |
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| Folate | 98µg | 55µg |
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| Choline | 39.2mg | 48.3mg |
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| Saturated Fat | 6.126g | 10.606g |
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| Monounsaturated Fat | 8.933g | 26.709g |
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| Polyunsaturated fat | 47.174g | 13.371g |
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| Tryptophan | 0.17mg | 0.162mg |
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| Threonine | 0.596mg | 0.388mg |
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| Isoleucine | 0.625mg | 0.445mg |
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| Leucine | 1.17mg | 0.831mg |
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| Lysine | 0.424mg | 0.523mg |
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| Methionine | 0.236mg | 0.204mg |
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| Phenylalanine | 0.711mg | 0.537mg |
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| Valine | 0.753mg | 0.617mg |
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| Histidine | 0.391mg | 0.257mg |
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| Fructose | 0.09g |
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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
32%
30%
Minerals Daily Need Coverage Score
152%
135%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 6.48g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 293mg)
Which food is lower in Saturated Fat?
Walnut is lower in Saturated Fat (difference - 4.48g)
Which food is lower in glycemic index?
Cashew butter is lower in glycemic index (difference - 0)
Which food is cheaper?
Cashew butter is cheaper (difference - $5)
Which food is richer in minerals?
Cashew butter is relatively richer in minerals
Which food contains less Cholesterol?
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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.