Walnut vs. Cashew — In-Depth Nutrition Comparison
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Important differences between walnut and cashew
- Walnut has more manganese, folate, and fiber; however, cashew has more copper, iron, phosphorus, magnesium, selenium, vitamin K, and zinc.
- Walnut's daily need coverage for manganese is 76% more.
- Walnut has 4 times more folate than cashew. Walnut has 98µg of folate, while cashew has 25µg.
- Cashew has a higher glycemic index than walnut.
The food varieties used in the comparison are Nuts, walnuts, english and Nuts, cashew nuts, raw.
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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 | +164.9% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +106.3% |
| Contains more MagnesiumMagnesium | +84.8% |
| Contains more PotassiumPotassium | +49.7% |
| Contains more IronIron | +129.6% |
| Contains more CopperCopper | +38.4% |
| Contains more ZincZinc | +87.1% |
| Contains more PhosphorusPhosphorus | +71.4% |
| Contains more SeleniumSelenium | +306.1% |
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 | +160% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +158.6% |
| Contains more Vitamin B6Vitamin B6 | +28.8% |
| Contains more FolateFolate | +292% |
| Contains more Vitamin EVitamin E | +28.6% |
| Contains more Vitamin B1Vitamin B1 | +24% |
| Contains more Vitamin B5Vitamin B5 | +51.6% |
| Contains more Vitamin KVitamin K | +1163% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 7.845g | 262% |
| Manganese | 3.414mg | 1.655mg | 76% |
| Copper | 1.586mg | 2.195mg | 68% |
| Iron | 2.91mg | 6.68mg | 47% |
| Monounsaturated fat | 8.933g | 23.797g | 37% |
| Phosphorus | 346mg | 593mg | 35% |
| Fats | 65.21g | 43.85g | 33% |
| Magnesium | 158mg | 292mg | 32% |
| Selenium | 4.9µg | 19.9µg | 27% |
| Vitamin K | 2.7µg | 34.1µg | 26% |
| Zinc | 3.09mg | 5.78mg | 24% |
| Folate | 98µg | 25µg | 18% |
| Fiber | 6.7g | 3.3g | 14% |
| Starch | 0.06g | 23.49g | 10% |
| Vitamin B6 | 0.537mg | 0.417mg | 9% |
| Saturated fat | 6.126g | 7.783g | 8% |
| Vitamin B1 | 0.341mg | 0.423mg | 7% |
| Vitamin B2 | 0.15mg | 0.058mg | 7% |
| Choline | 39.2mg | 7% | |
| Protein | 15.23g | 18.22g | 6% |
| Calcium | 98mg | 37mg | 6% |
| Potassium | 441mg | 660mg | 6% |
| Vitamin B5 | 0.57mg | 0.864mg | 6% |
| Calories | 654kcal | 553kcal | 5% |
| Carbs | 13.71g | 30.19g | 5% |
| Vitamin C | 1.3mg | 0.5mg | 1% |
| Vitamin E | 0.7mg | 0.9mg | 1% |
| Protein per 100 calories | 2.3g | 3.3g | N/A |
| Calories per 10 g protein | 429kcal | 304kcal | N/A |
| Weight per 100 calories | 15g | 18g | N/A |
| Unsaturated / Saturated Fat ratio | 9.2 | 4.1 | N/A |
| Net carbs | 7.01g | 26.89g | N/A |
| Sugar | 2.61g | 5.91g | N/A |
| Sodium | 2mg | 12mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin B3 | 1.125mg | 1.062mg | 0% |
| Tryptophan | 0.17mg | 0.287mg | 0% |
| Threonine | 0.596mg | 0.688mg | 0% |
| Isoleucine | 0.625mg | 0.789mg | 0% |
| Leucine | 1.17mg | 1.472mg | 0% |
| Lysine | 0.424mg | 0.928mg | 0% |
| Methionine | 0.236mg | 0.362mg | 0% |
| Phenylalanine | 0.711mg | 0.951mg | 0% |
| Valine | 0.753mg | 1.094mg | 0% |
| Histidine | 0.391mg | 0.456mg | 0% |
| Fructose | 0.09g | 0.05g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +48.7% |
| Contains more ProteinProtein | +19.6% |
| Contains more CarbsCarbs | +120.2% |
| Contains more WaterWater | +27.8% |
| Contains more OtherOther | +42.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -21.3% |
| Contains more Poly. FatPolyunsaturated fat | +501.3% |
| Contains more Mono. FatMonounsaturated fat | +166.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +60% |
| Contains more FructoseFructose | +80% |
| Contains more StarchStarch | +39050% |
| Contains more SucroseSucrose | +139.1% |
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Maltose
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