Cashews vs Walnuts
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Cashews | Walnuts |
|---|---|---|
| Calories | 553kcal | 654kcal |
| Protein | 18.2g | 15.2g |
| Carbs | 30.2g | 13.7g |
| Fat | 43.9g | 65.2g |
| Fiber | 3.3g | 6.7g |
| Sugar | 5.9g | 2.6g |
| Sodium | 12mg | 2mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Cashews has 101 fewer calories per 100g than Walnuts (18% less).
- Cashews delivers more protein (18.2g vs 15.2g per 100g).
- Walnuts has more fiber (6.7g vs 3.3g).
- Cashews contains less fat (43.9g vs 65.2g).
- Walnuts has less sugar (2.6g vs 5.9g).
Cashews
Cashews are slightly lower in fat and higher in carbs than most tree nuts, giving them a creamier texture. They are excellent sources of copper, magnesium, and manganese, and supply mostly heart-friendly mono-unsaturated fat. Roasted-and-salted versions can quickly push sodium high.
View Cashews nutrition →Walnuts
Walnuts are one of the few plant foods with a significant amount of ALA omega-3 fatty acids, about 2.5g per 28g serving. Regular consumption has been linked in randomized trials to improvements in LDL cholesterol and inflammatory markers. They are calorie-dense, so portion control matters.
View Walnuts nutrition →Track Cashews & Walnuts in Kairo
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