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 for 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.

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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.

Walnut

Cashew butter

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

Cashew butter

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

~equal in Vitamin B2 ~0.159mg

~equal in Vitamin B3 ~1.108mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	47.174g	13.371g	225%
Manganese	3.414mg		148%
Monounsaturated fat	8.933g	26.709g	44%
Vitamin E	0.7mg	5.08mg	29%
Vitamin B6	0.537mg	0.203mg	26%
Iron	2.91mg	4.91mg	25%
Vitamin K	2.7µg	30.3µg	23%
Saturated fat	6.126g	10.606g	20%
Copper	1.586mg	1.758mg	19%
Fats	65.21g	53.03g	19%
Vitamin B1	0.341mg	0.158mg	15%
Fiber	6.7g	3g	15%
Sodium	2mg	295mg	13%
Zinc	3.09mg	4.43mg	12%
Vitamin B5	0.57mg		11%
Folate	98µg	55µg	11%
Magnesium	158mg	206mg	11%
Selenium	4.9µg	9.3µg	8%
Phosphorus	346mg	388mg	6%
Carbs	13.71g	30.3g	6%
Protein	15.23g	12.12g	6%
Calcium	98mg	61mg	4%
Choline	39.2mg	48.3mg	2%
Calories	654kcal	609kcal	2%
Vitamin B2	0.15mg	0.159mg	1%
Vitamin C	1.3mg	0mg	1%
Net carbs	7.01g	27.3g	N/A
Potassium	441mg	447mg	0%
Sugar	2.61g	9.09g	N/A
Starch	0.06g		0%
Vitamin A	1µg	0µg	0%
Vitamin B3	1.125mg	1.108mg	0%
Tryptophan	0.17mg	0.162mg	0%
Threonine	0.596mg	0.388mg	0%
Isoleucine	0.625mg	0.445mg	0%
Leucine	1.17mg	0.831mg	0%
Lysine	0.424mg	0.523mg	0%
Methionine	0.236mg	0.204mg	0%
Phenylalanine	0.711mg	0.537mg	0%
Valine	0.753mg	0.617mg	0%
Histidine	0.391mg	0.257mg	0%
Fructose	0.09g		0%