Cashew Nuts vs Walnuts: What Should You Choose?

Where is more calories, protein, carbs - what is more healthy?

Cashew nuts - calories, kcal, weight, nutrition
Cashew nuts - calories, kcal, weight, nutrition

Walnuts vs Cashew nuts: Nutrition Comparison

per 100gCashew nutsWalnuts
Calories553 654
Carbohydrates30.19 g13.71 g
Fat43.85 g65.21 g
Dietary fiber3.3 g6.7 g
Protein18.22 g15.23 g
Calcium37 mg98 mg
Iron6.68 mg2.9 mg
Magnessium292 mg158 mg
Phosphorus593 mg346 mg
Potassium660 mg441 mg
Sodium12 mg2 mg
Zink5.78 mg3.09 mg
Vitaminium B1 (Thiamine)0.423 mg0.341 mg
Vitaminium B2 (riboflavin)0.058 mg0.15 mg
Vitaminium B3 (Niacin)1.062 mg1.125 mg
Vitaminium B50.864 mg0.57 mg
Vitaminium B60.417 mg0.537 mg
Vitaminium B9 (Folic acid)25 mg98 mg
Vitaminium C0.5 mg1.3 mg
Vitaminium E5.31 mg20.83 mg
Vitaminium K34.1 mg2.7 mg

Less Calories in Cashew nuts

At first glance, you can see that in cashew nuts is less calories than in walnuts.

Cashew nuts has 553 kcal per 100g and walnuts 654 kcal per 100g so it is pretty easy to calculate that the difference is about 18%.

In cashew nuts and in walnuts most calories came from fat.

See tables below to compare cashew nuts with walnuts in details.

Cashew nuts And Walnuts Nutrition Difference

  • Calories:
    walnuts - 18% more than cashew nuts
  • Carbohydrates:
    cashew nuts - 120% more than walnuts
  • Fat:
    walnuts - 49% more than cashew nuts
  • Dietary fiber:
    walnuts - 103% more than cashew nuts
  • Protein:
    cashew nuts - 20% more than walnuts

More protein in cashew nuts

It is aslo easy to see see that in cashew nuts is more protein than in walnuts.

There is 15.23g per 100g of walnuts and 18.22g per 100g of cashew nuts so using simple math we can see that difference is about 20%.

More carbohydrates in cashew nuts

In cashew nuts is more carbohydrates than in walnuts.

There is 13.71g/100g of carbohydrates in walnuts and 30.19g/100g in cashew nuts so let me do the math for you again - difference is about 120%.

Less fat in cashew nuts

In cashew nuts is less fats than in walnuts.

The tables above show us that there is 65.21g/100g of fats in walnuts and 43.85g/100g in cashew nuts. In this case difference is about 49%.

Cashew nuts

  • Calories553
  • Carbohydrates30.19 g
  • Fat43.85 g
  • Dietary fiber3.3 g
  • Protein18.22 g
Cashew nuts calories per:
| ounce | handfull | tablespoon | cup | half cup

Calories source

  • 21% CARBS.
  • 12% PROTEIN
  • 67% FAT


  • Calories654
  • Carbohydrates13.71 g
  • Fat65.21 g
  • Dietary fiber6.7 g
  • Protein15.23 g
Walnuts calories per:
| ounce | single piece | handfull | cup | chopped | cup | half cup

Calories source

  • 8% CARBS
  • 9% PROTEIN
  • 84% FAT

Vitamins: walnuts vs cashew nuts

  • Vitaminium B1 (Thiamine):
    cashew nuts - 24% more than walnuts
  • Vitaminium B2 (riboflavin):
    walnuts - 159% more than cashew nuts
  • Vitaminium B3 (Niacin):
    walnuts - 6% more than cashew nuts
  • Vitaminium B5:
    cashew nuts - 52% more than walnuts
  • Vitaminium B6:
    walnuts - 29% more than cashew nuts
  • Vitaminium B9 (Folic acid):
    walnuts - 292% more than cashew nuts
  • Vitaminium C:
    walnuts - 160% more than cashew nuts
  • Vitaminium E:
    walnuts - 292% more than cashew nuts
  • Vitaminium K:
    cashew nuts - 1163% more than walnuts

Minerals: cashew nuts vs walnuts

  • Calcium:
    walnuts - 165% more than cashew nuts
  • Iron:
    cashew nuts - 130% more than walnuts
  • Magnessium:
    cashew nuts - 85% more than walnuts
  • Phosphorus:
    cashew nuts - 71% more than walnuts
  • Potassium:
    cashew nuts - 50% more than walnuts
  • Sodium:
    cashew nuts - 500% more than walnuts
  • Zink:
    cashew nuts - 87% more than walnuts
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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