Walnuts vs Cashews
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Walnuts vs Cashew Nuts: nutrition per 100 g
| Per 100 g | Walnuts | Cashew Nuts |
|---|---|---|
| Calories | 730 kcal | 565 kcal |
| Protein | 14.6 g | 17.4 g |
| Carbohydrate | 10.9 g | 36.3 g |
| Fat | 69.7 g | 38.9 g |
| Fibre | 5.2 g | 4.1 g |
| Allergens | Tree nuts | Tree nuts |
Vitamins and minerals per 100 g
| Nutrient | Walnuts | Cashew Nuts |
|---|---|---|
| Calcium, Ca | 88.26 mg | 41.95 mg |
| Copper, Cu | 1.21 mg | 2.22 mg |
| Folate, DFE | 98 ug | 25 ug |
| Folate, food | 98 ug | 25 ug |
| Folate, total | 98 ug | 25 ug |
| Iron, Fe | 2.24 mg | 5.99 mg |
| Magnesium, Mg | 142.4 mg | 250.6 mg |
| Manganese, Mn | 3 mg | 1.95 mg |
| Niacin | 1.22 mg | 1.06 mg |
| Pantothenic acid | 0.57 mg | 0.86 mg |
| Phosphorus, P | 365.1 mg | 532.2 mg |
| Potassium, K | 423.5 mg | 638.3 mg |
| Riboflavin | 0.15 mg | 0.06 mg |
| Selenium, Se | 4.9 ug | 20.67 ug |
| Sodium, Na | 0 mg | 4.76 mg |
| Thiamin | 0.23 mg | 0.42 mg |
| Vitamin A, IU | 20 iu | 0 iu |
| Vitamin A, RAE | 1 ug | 0 ug |
| Vitamin B-6 | 0.66 mg | 0.42 mg |
| Vitamin C, total ascorbic acid | 1.3 mg | 0.5 mg |
| Zinc, Zn | 2.76 mg | 5.07 mg |
Walnuts is higher in fibre and fat. Cashew Nuts is higher in protein and carbohydrate, and the leaner, lower-calorie choice. That makes Walnuts more relevant when you want more fibre for fullness and digestion, and Cashew Nuts when you want protein for fullness or recovery.
Full nutrition facts: Walnuts · Cashew Nuts
Bottom line
Per 100 g, Walnuts provides 730 kcal, 14.6 g protein, 10.9 g carbohydrate, 69.7 g fat and 5.2 g fiber; Cashews provides 565 kcal, 17.4 g protein, 36.3 g carbohydrate, 38.9 g fat and 4.1 g fiber.
Looking beyond the macronutrients, Walnuts is the better source of folate, calcium, while Cashews is the better source of selenium, iron (see the vitamins and minerals table below).
Cashews are lower in calories and fat but much higher in carbohydrate, iron, magnesium and zinc; walnuts are the omega-3 (ALA) choice. Both are useful — they just do different jobs.
In short: for weight loss or a bigger portion at the same calories, Cashews; for protein and muscle, Cashews; for fiber and digestion, Walnuts. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.