Nuts Cashew Nuts (Raw)vsNuts Walnuts
Nuts Cashew Nuts (Raw) has 553 calories and 18g protein per 100g. Nuts Walnuts has 654 calories and 15g protein per 100g Nuts Cashew Nuts (Raw) has more protein, Nuts Cashew Nuts (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Cashew Nuts (Raw) vs Nuts Walnuts
Go with Nuts Cashew Nuts (Raw) at just 553 kcal per 100g — 15% fewer calories.
Nuts Cashew Nuts (Raw) with 30.2g of carbs per 100g provides fast-acting energy — great before a workout.
Nuts Walnuts is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Nuts Cashew Nuts (Raw) provides 660mg of potassium per 100g — important for muscle function and hydration.
Nuts Walnuts provides 98mg of calcium per 100g — a much better source for bone health.
Nuts Cashew Nuts (Raw) has 6.7mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Nuts Cashew Nuts (Raw)
High in saturated fat with 7.78g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 553 kcal per 100g, so portion size matters.
Nuts Walnuts
High in saturated fat with 6.13g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 654 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Cashew Nuts | Nuts Walnuts English | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 553kcal28% | 654kcal33% | <0.1kcal |
| Protein | 18g36% | 15g30% | +3.0g |
| Total Fat | 44g56% | 65g84% | <0.1g |
| Saturated Fat | 7.8g39% | 6.1g31% | +1.7g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 30g11% | 14g5% | +17g |
| Dietary Fiber | 3.3g12% | 6.7g24% | <0.1g |
| Sugars | 5.9g | 2.6g | +3.3g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 0.50mg1% | 1.3mg1% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.90mg6% | 0.70mg5% | +0.20mg |
| Vitamin K | 34mcg28% | 2.7mcg2% | +31mcg |
| Vitamin B6 | 0.42mg25% | 0.54mg32% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 25mcg6% | 98mcg25% | <0.1mcg |
| Thiamin (B1) | 0.42mg35% | 0.34mg28% | +<0.1mg |
| Riboflavin (B2) | <0.1mg4% | 0.15mg12% | <0.1mg |
| Niacin (B3) | 1.1mg7% | 1.1mg7% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 12mg1% | 2.0mg0% | +10mg |
| Calcium | 37mg3% | 98mg8% | <0.1mg |
| Iron | 6.7mg37% | 2.9mg16% | +3.8mg |
| Potassium | 660mg14% | 441mg9% | +219mg |
| Phosphorus | 593mg47% | 346mg28% | +247mg |
| Magnesium | 292mg70% | 158mg38% | +134mg |
| Zinc | 5.8mg53% | 3.1mg28% | +2.7mg |
| Copper | 2.2mg244% | 1.6mg177% | +0.61mg |
| Manganese | 1.7mg72% | 3.4mg148% | <0.1mg |
| Selenium | 20mcg36% | 4.9mcg9% | +15mcg |
🔬Nutritional Analysis
Calories: Nuts Cashew Nuts (Raw) is moderately lower in calories than Nuts Walnuts, containing 553 kcal compared to 654 kcal per 100g (18% fewer calories).
Protein: Nuts Cashew Nuts (Raw) provides more protein with 18.2g versus 15.2g per 100g. In terms of protein-to-calorie efficiency, Nuts Cashew Nuts (Raw) offers better value for building and maintaining muscle.
Fat: Nuts Cashew Nuts (Raw) is the leaner option with 43.8g of total fat per 100g compared to 65.2g. Nuts Walnuts has less saturated fat (6.13g vs 7.78g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Nuts Walnuts: 1mcg vs 0mcg), Vitamin K (Nuts Cashew Nuts (Raw): 34.1mcg vs 2.7mcg), Folate (Nuts Walnuts: 98mcg vs 25mcg).
Key Minerals: Notable mineral differences include Sodium (Nuts Cashew Nuts (Raw): 12mg vs 2mg), Selenium (Nuts Cashew Nuts (Raw): 19.9mcg vs 4.9mcg), Calcium (Nuts Walnuts: 98mg vs 37mg).
Diet Suitability: Both fit a low-sodium diet. Nuts Walnuts fits a high-fiber diet.
🔗Related Comparisons
More with Nuts Cashew Nuts
More with Nuts Walnuts
❓Frequently Asked Questions
- Which has more protein, Nuts Cashew Nuts (Raw) or Nuts Walnuts?
- Nuts Cashew Nuts (Raw) has more protein with 18.2g per 100g compared to 15.2g for Nuts Walnuts.
- Which is lower in calories, Nuts Cashew Nuts (Raw) or Nuts Walnuts?
- Nuts Cashew Nuts (Raw) is lower in calories with 553 kcal per 100g versus 654 kcal.
- Is Nuts Cashew Nuts (Raw) or Nuts Walnuts healthier?
- It depends on your goals. Nuts Cashew Nuts (Raw) has 553 calories and 18.2g protein per 100g, while Nuts Walnuts has 654 calories and 15.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Cashew Nuts (Raw) or Nuts Walnuts?
- Nuts Cashew Nuts (Raw) is leaner with 43.8g of fat per 100g compared to 65.2g.
- Which has more fiber, Nuts Cashew Nuts (Raw) or Nuts Walnuts?
- Nuts Walnuts has more fiber with 6.7g per 100g compared to 3.3g.