Cashews vs. Walnut

Nutrition comparison of Cashews and Walnut


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cashews versus walnut (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cashews and walnut:

  • Both cashews and walnut are high in calories, dietary fiber, iron, potassium, protein and saturated fat.
  • Walnut has more riboflavin and folate.
  • Walnut is an excellent source of calcium.
Detailed nutritional comparison of cashews and walnut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.


Image of Cashews src
Image of Walnut src

Calories and Carbs

calories

Both cashews and walnut are high in calories. Walnut has 18% more calories than cashew - cashew has 553 calories per 100 grams and walnut has 654 calories.

For macronutrient ratios, cashews is heavier in carbs, lighter in fat and similar to walnut for protein. Cashews has a macronutrient ratio of 12:21:67 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cashews Walnut
Protein 12% 9%
Carbohydrates 21% 8%
Fat 67% 84%
Alcohol ~ ~

carbohydrates

Cashew is high in carbohydrates and walnut has 55% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.

dietary fiber

Both cashews and walnut are high in dietary fiber. Walnut has 103% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.

sugar

Cashews and walnut contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and walnut has 2.6g of sugar.

Protein

protein

Both cashews and walnut are high in protein. Cashew has 20% more protein than walnut - cashew has 18.2g of protein per 100 grams and walnut has 15.2g of protein.

Fat

saturated fat

Both cashews and walnut are high in saturated fat. Cashew has 27% more saturated fat than walnut - cashew has 7.8g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.

Vitamins

Vitamin C

Cashews and walnut contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.

Vitamin A

Walnut and cashews contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and cashew does not contain significant amounts.

Vitamin E

Cashews and walnut contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.

Vitamin K

Cashew has 11 times more Vitamin K than walnut - cashew has 34.1ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.

The B Vitamins

Walnut has more riboflavin and folate. Both cashews and walnut contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.

Cashews Walnut
Thiamin 0.423 MG 0.341 MG
Riboflavin 0.058 MG 0.15 MG
Niacin 1.062 MG 1.125 MG
Pantothenic acid 0.864 MG 0.57 MG
Vitamin B6 0.417 MG 0.537 MG
Folate 25 UG 98 UG

Minerals

calcium

Walnut is an excellent source of calcium and it has 165% more calcium than cashew - cashew has 37mg of calcium per 100 grams and walnut has 98mg of calcium.

iron

Both cashews and walnut are high in iron. Cashew has 130% more iron than walnut - cashew has 6.7mg of iron per 100 grams and walnut has 2.9mg of iron.

potassium

Both cashews and walnut are high in potassium. Cashew has 50% more potassium than walnut - cashew has 660mg of potassium per 100 grams and walnut has 441mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Cashews Walnut
lutein + zeaxanthin 22 UG 9 UG
beta-carotene ~ 12 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than cashew per 100 grams.

Cashews Walnut
alpha linoleic acid 0.062 G 9.08 G
Total 0.062 G 9.08 G

omega 6s

Comparing omega-6 fatty acids, walnut has more linoleic acid than cashew per 100 grams.

Cashews Walnut
other omega 6 0.266 G 0.063 G
linoleic acid 7.782 G 38.093 G
Total 8.048 G 38.156 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cashews or Walnut .

Note: The specific food items compared are: Cashews (Nuts, cashew nuts, raw) and Walnut (Nuts, walnuts, english) .

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FAQ

Does cashews or walnut contain more calories in 100 grams?
Both cashews and walnut are high in calories. Walnut has 20% more calories than cashew - cashew has 553 calories in 100g and walnut has 654 calories.

Does cashews or walnut contain more calcium?
Walnut is a rich source of calcium and it has 170% more calcium than cashew - cashew has 37mg of calcium in 100 grams and walnut has 98mg of calcium.

Does cashews or walnut contain more iron?
Both cashews and walnut are high in iron. Cashew has 130% more iron than walnut - cashew has 6.7mg of iron in 100 grams and walnut has 2.9mg of iron.

Does cashews or walnut contain more potassium?
Both cashews and walnut are high in potassium. Cashew has 50% more potassium than walnut - cashew has 660mg of potassium in 100 grams and walnut has 441mg of potassium.