Walnuts vs Cashews
Complete nutrition comparison per 100g serving
Which is Healthier?
Walnuts is generally healthier
Walnuts comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more fiber (6.7g vs 3.3g), less sugar (2.6g vs 5.9g), less sodium (2mg vs 10mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Cashews
553 kcal
More Protein
Cashews
18g
More Fiber
Walnuts
6.7g
Less Sugar
Walnuts
2.6g
Visual Comparison
Caloriesper 100g
Walnuts
654
Cashews
553
Proteinper 100g
Walnuts
9g
Cashews
18g
Carbohydratesper 100g
Walnuts
14g
Cashews
30g
Fatper 100g
Walnuts
65g
Cashews
44g
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Walnuts
Per 100g:654 calories
Per cup (150g):981 calories
Per serving (85g):556 calories
Cashews
Per 100g:553 calories
Per cup (150g):830 calories
Per serving (85g):470 calories
Diet Compatibility
Walnuts
VeganVegetarianPaleoLow-Sodium
Cashews
High-ProteinVeganVegetarianPaleoLow-Sodium
When to Choose Walnuts
- ✓More fiber (6.7g vs 3.3g)
- ✓Lower in carbs (14g vs 30g)
- ✓Less sugar (2.6g vs 5.9g)
- ✓Lower sodium (2mg vs 10mg)
Common Uses
SnackingToppingsTrail mixBaking
When to Choose Cashews
- ✓Lower in calories (553 vs 654)
- ✓Higher in protein (18g vs 9g)
Common Uses
SnackingToppingsTrail mixBaking