Cashews vs Walnuts: Which Is Healthier?

This article explains the key similarities and differences between cashews and walnuts, foods from the nuts and seeds group. Read on to learn more about the cashews vs walnuts comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on December 31, 2022.

Cashews and walnuts belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on cashews and walnuts and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.

Cashews

Cashews (Anacardium occidentale) is a type of nut that is native to South America.

These nuts have a sweet and buttery flavor and are often used in a variety of dishes, including sweet and savory recipes.

Cashews are a good source of nutrients, including protein, fiber, vitamins, and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate cashews into your diet. They can be eaten raw or roasted and are often used in dishes as a creamy and flavorful addition.

Cashews are a common ingredient in vegan and vegetarian dishes, as they can be used to create a creamy texture when blended or soaked.

They can also be ground into flour or used to make cashew butter.

Cashews are widely available and can be found in many forms, including whole, chopped, and ground into flour.

They can be purchased raw, roasted, or salted and are often sold with the skin removed.

Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, cashews are a great choice.

They are delicious and nutritious and can be easily incorporated into many dishes.

Cashews are an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin K.

They also contain a good amount of Vitamin B5 (Pantothenic acid) and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B9 (Folate), and Vitamin E.

Walnuts

Walnuts (Juglans regia) are a type of nut that is native to the temperate regions of the Northern Hemisphere.

These nuts have a slightly sweet and bitter flavor and are often used in sweet and savory dishes.

Walnuts are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate walnuts into your diet. They can be eaten raw or roasted and are often used in baking or as a topping for salads and other dishes.

Walnuts are also available in various forms, including whole, chopped, and ground into flour.

Walnuts are widely available and can be found at most grocery stores.

They are often sold roasted or raw and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving walnuts a try. They are flavorful, versatile, and have a variety of health benefits.

Walnuts are an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B5 (Pantothenic acid) and some Vitamin B3 (Niacin), and Vitamin E.

Cashews vs Walnuts Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing cashews vs walnuts.

This comparison will start by comparing the caloric value of cashews and walnuts and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

CashewsWalnuts
Energy553 kcal654 kcal
Carbs30.2 g13.7 g
Sugar5.91 g2.61 g
Fiber3.3 g6.7 g
Protein18.2 g15.2 g
Fat43.8 g65.2 g
Saturated Fat7.78 g6.13 g

Cashews vs Walnuts Calories

Nuts and seeds are generally high in calories; the same goes for cashews and walnuts, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing cashews vs walnuts for weight loss, cashews are slightly lower in calories, with 155 calories per serving, compared to 183 calories per serving of walnuts.

However, both cashews and walnuts can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Cashews vs Walnuts Protein

Nuts and seeds, including cashews and walnuts, are an important source of plant-based protein.

Cashews offer around 16% more protein than walnuts.

Cashews have 18.2 grams of protein per 100 grams (or 5.1g per serving), while walnuts have 15.2 grams of protein per 100 grams (or 4.3g per serving).

Cashews vs Walnuts Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in cashews and walnuts.

The total amount of carbohydrates is around 55% higher in cashews than in walnuts. They have 30.2 grams per 100 grams, compared to 13.7 grams in walnuts.

There’s less sugar in walnuts than in cashews, 59% precisely.

One handful of walnuts (28 grams) contains 0.7 grams of sugar, while the same amount of cashews contains 1.7 grams.

Lastly, let’s take a look at the dietary fiber in cashews and walnuts.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 1.9 grams of fiber per portion, walnuts are a better source of fiber than cashews which offer 0.9 grams per portion.

Cashews vs Walnuts Fats

Like the other nuts and seeds, fats in cashews and walnuts are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in cashews and walnuts:

  • Cashews: 43.8 grams per 100 grams
  • Walnuts: 65.2 per 100 grams

Speaking of saturated fats, walnuts are 22% lower in saturated fats.

Walnuts and cashews contain 6.1 grams and 7.8 grams of saturated fat per 100 grams, respectively.

Cashews vs Walnuts Vitamins Content

This section will discuss the vitamin content of cashews and walnuts.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Cashews have a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

However, walnuts have a higher amount of vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin E, and vitamin K.

Cashews and walnuts contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins cashews and walnuts contain side by side, so you can easily compare them.

CashewsWalnuts
Vitamin A020 IU
Vitamin C0.5 mg1.3 mg
Vitamin D00
Vitamin B1 (Thiamine)0.423 mg0.341 mg
Vitamin B2 (Riboflavin)0.058 mg0.15 mg
Vitamin B3 (Niacin)1.06 mg1.12 mg
Vitamin B5 (Pantothenic acid)0.864 mg0.57 mg
Vitamin B6 (Pyroxidine)0.417 mg0.537 mg
Vitamin B9 (Folate)25 µg98 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.9 mg0.7 mg
Vitamin K34.1 µg2.7 µg

Cashews vs Walnuts Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the cashews and walnuts comparison focuses on their mineral content.

Cashews are a better source of calcium, and manganese than walnuts.

On the other hand, walnuts have a higher amount of copper, iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc.

Cashews and walnuts contain the same amount of fluoride.

Check out the table below to learn how cashews and walnuts compare when it comes to mineral contents.

CashewsWalnuts
Calcium37 mg98 mg
Copper2.2 mg1.59 mg
Fluoride00
Iron6.68 mg2.91 mg
Magnesium292 mg158 mg
Manganese1.66 mg3.41 mg
Phosphorus593 mg346 mg
Potassium660 mg441 mg
Selenium19.9 µg4.9 µg
Sodium12 mg2 mg
Zinc5.78 mg3.09 mg

The Final Word

Cashews and walnuts are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both cashews and walnuts are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Sources

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