Quick Summary
When to Choose Walnuts
When to Choose Cashews (Raw, Unsalted)
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Walnuts | Cashews (Raw, Unsalted) | Winner |
|---|---|---|---|
| Calories | 185 | 157 | 🏆 Cashews (Raw, Unsalted) |
| Protein | 4.3g | 5.2g | 🏆 Cashews (Raw, Unsalted) |
| Carbohydrates | 3.9g | 8.6g | |
| Fiber | 1.9g | 0.9g | 🏆 Walnuts |
| Total Fat | 18.5g | 12.4g |
Key Vitamins & Minerals
Copper
🏆 Cashews (Raw, Unsalted) has 20% more
Magnesium
🏆 Cashews (Raw, Unsalted) has 84% more
Phosphorus
🏆 Cashews (Raw, Unsalted) has 71% more
Health Benefits Comparison
Walnuts Benefits
- Highest omega-3 content of any nut
- Rich in polyphenols and antioxidants
- Supports brain function and memory
- Promotes heart health and reduces inflammation
Cashews (Raw, Unsalted) Benefits
- Exceptionally high in copper (67% DV) for iron metabolism
- Rich in magnesium (20% DV) for 300+ enzymatic reactions
- Good source of zinc (15% DV) for immunity
- Provides iron (11% DV) rare in plant foods
- Heart-healthy monounsaturated fats
Practical Considerations
💰 Cost
Walnuts: Moderate
Cashews (Raw, Unsalted): Moderate
🕒 Preparation
Walnuts: Easy
Cashews (Raw, Unsalted): Easy
📦 Storage
Walnuts: Refrigerate
Cashews (Raw, Unsalted): Refrigerate
🍽️ Versatility
Walnuts: Very versatile
Cashews (Raw, Unsalted): Very versatile
The Bottom Line
Both Walnuts and Cashews (Raw, Unsalted) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Walnuts if:
Choose Cashews (Raw, Unsalted) if:
Best approach? Include both in your diet to get a wider range of nutrients!
Track Walnuts and Cashews (Raw, Unsalted) in Nutrivio
Compare how Walnuts and Cashews (Raw, Unsalted) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
