Nutrition Comparison Tool
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Raw Cashews
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Walnuts
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Raw Cashews 1 oz (x1) 8% DV 157 calories
  • Walnuts 1 oz (14 halves) (x1) 9% DV 186 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Raw Cashews 1 oz (x1) 16% DV 12.5g
  • Walnuts 1 oz (14 halves) (x1) 24% DV 18.5g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Raw Cashews 1 oz (x1) 3% DV 8.6g
  • Walnuts 1 oz (14 halves) (x1) 1% DV 3.9g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Raw Cashews 1 oz (x1) 10% DV 5.2g
  • Walnuts 1 oz (14 halves) (x1) 9% DV 4.3g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Raw Cashews 1 oz (x1) 0% DV 0mg
  • Walnuts 1 oz (14 halves) (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Raw Cashews 1 oz (x1) 11% DV 2.2g
  • Walnuts 1 oz (14 halves) (x1) 9% DV 1.7g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Raw Cashews 1 oz (x1) 3% DV 0.94g
  • Walnuts 1 oz (14 halves) (x1) 7% DV 1.9g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Raw Cashews 1 oz (x1) 3% DV 1.7g
  • Walnuts 1 oz (14 halves) (x1) 1% DV 0.74g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Raw Cashews 1 oz (x1) 11% DV 1.9mg
  • Walnuts 1 oz (14 halves) (x1) 5% DV 0.83mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Raw Cashews 1 oz (x1) 1% DV 10.5mg
  • Walnuts 1 oz (14 halves) (x1) 2% DV 27.8mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Raw Cashews 1 oz (x1) 4% DV 187.4mg
  • Walnuts 1 oz (14 halves) (x1) 3% DV 125.2mg
Comparison Table

Table Legend

  1. Raw Cashews
  2. Walnuts
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 28 28
Calories
(%DV)		 157
(8%)		 186
(9%)
Fat (g)
(%DV)		 12.5
(16%)		 18.5
(24%)
Protein (g)
(%DV)		 5.2
(10%)		 4.3
(9%)
Carbohydrate (g)
(%DV)		 8.6
(3%)		 3.9
(1%)
Sugars (g)
(%DV)		 1.7
(3%)		 0.74
(1%)
Fiber (g)
(%DV)		 0.94
(3%)		 1.9
(7%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 2.2
(11%)		 1.7
(9%)
Net-Carbs (g) 7.6
2
Trans Fatty Acids (g) --
--
  Minerals
Food # 1 2
Weight (g) 28 28
Calcium (mg)
(%DV)		 10.5
(1%)		 27.8
(2%)
Iron, Fe (mg)
(%DV)		 1.9
(11%)		 0.83
(5%)
Potassium, K (mg)
(%DV)		 187.4
(4%)		 125.2
(3%)
Magnesium (mg)
(%DV)		 82.9
(20%)		 44.9
(11%)
Phosphorus, P (mg)
(%DV)		 168.4
(13%)		 98.3
(8%)
Sodium (mg)
(%DV)		 3.4
(0%)		 0.57
(0%)
Zinc, Zn (mg)
(%DV)		 1.6
(15%)		 0.88
(8%)
Copper, Cu (mg)
(%DV)		 0.62
(69%)		 0.45
(50%)
Manganese (mg)
(%DV)		 0.47
(20%)		 0.97
(42%)
Selenium, Se (mcg)
(%DV)		 5.7
(10%)		 1.4
(3%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
0
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 28 28
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0.28
(0%)
Vitamin C (mg)
(%DV)		 0.14
(0%)		 0.37
(0%)
Thiamin (B1) (mg)
(%DV)		 0.12
(10%)		 0.1
(8%)
Riboflavin (B2) (mg)
(%DV)		 0.02
(1%)		 0.04
(3%)
Niacin (B3) (mg)
(%DV)		 0.3
(2%)		 0.32
(2%)
Vitamin B5 (PA) (mg)
(%DV)		 0.25
(5%)		 0.16
(3%)
Vitamin B6 (mg)
(%DV)		 0.12
(7%)		 0.15
(9%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 7.1
(2%)		 27.8
(7%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 7.1
(2%)		 27.8
(7%)
Folate DFE (mcg)
(%)		 7.1
(2%)		 27.8
(7%)
Choline (mg)
(%DV)		 --
(--%)		 11.1
(2%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 3.4
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 0 5.7
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 6.2
2.6
Vitamin E (mg)
(%DV)		 0.26
(2%)		 0.2
(1%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 9.7
(8%)		 0.77
(1%)
Vitamin K1 (mcg) --
0
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 28 28
Water (g) 1.5
1.2
Ash (g) 0.72
0.51
Alcohol (g) --
0
Caffeine (mg) --
0
Theobromine (mg) --
0
PRAL score 2.49
1.57
  Carbohydrates
Food # 1 2
Weight (g) 28 28
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) 1.7
0.69
Glucose (Dextrose) (g) 0.01
0.02
Fructose (g) 0.01
0.03
Lactose (g) 0
0
Maltose (g) 0
0
Galactose (g) 0
--
Starch (g) 6.7
0.02
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 28 28
Monounsaturated Fats (g) 6.758
2.537
Polyunsaturated Fats (g) 2.228
13.397
Omega 3s (g)
(%AI)		 0.018
(1%)		 2.579
(161%)
Omega 6s (g)
(%AI)		 2.21
(13%)		 10.818
(64%)
Omega 3 to Omega 6 Ratio 0.01
0.24
Omega 6 to Omega 3 Ratio 125.52
4.2
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 2.579
(161%)
Eicosapentaenoic Acid (EPA) (g) 0
0
Docosapentaenoic Acid (DPA) (g) 0
0
Docosahexaenoic Acid (DHA) (g) 0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
gamma-Linolenic Acid (GLA) (g) --
--
c-c-n6-Eicosadienoic Acid (g) 0
0
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
0
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0.004
0
Capric Acid (10:0) (g) 0.004
0
Lauric Acid (12:0) (g) 0.004
0
Tridecanoic Acid (13:0) (g) --
0
Myristic Acid (14:0) (g) 0.004
0
Pentadecanoic Acid (15:0) (g) 0
0
Palmitic Acid (16:0) (g) 1.112
1.251
Margaric Acid (17:0) (g) 0.013
0
Stearic Acid (18:0) (g) 0.915
0.471
Arachidic Acid (20:0) (g) 0.076
0.018
Behenic Acid (22:0) (g) 0.049
0
Lignoceric Acid (24:0) (g) 0.029
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0
Pentadecenoic Acid (15:1) (g) 0
--
Palmitoleic Acid (16:1) (g) 0.039
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) 0
--
Oleic Acid (18:1) (g) 6.681
2.499
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.039
0.038
Docosenoic Acid (22:1) (g) 0
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
0
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 2.21
10.818
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.018
2.579
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) 0
0
Eicosatetraenoic Acid 20:4 (g) 0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) 0
0
Campesterol (g) 0.003
0.001
Beta-sitosterol (g) 0.032
0.025
Amino Acids
Food # 1 2
Weight (g) 28 28
Essential  
Histidine (mg)
(%RDI)		 130
(19%)		 111
(16%)
Isoleucine (mg)
(%RDI)		 224
(16%)		 177
(13%)
Leucine (mg)
(%RDI)		 418
(15%)		 332
(12%)
Lysine (mg)
(%RDI)		 264
(13%)		 120
(6%)
Methionine (mg)
(%RDI)		 103
(14%)		 67
(9%)
Phenylalanine (mg)
(%RDI)		 270
(31%)		 202
(23%)
Threonine (mg)
(%RDI)		 195
(19%)		 169
(16%)
Tryptophan (mg)
(%RDI)		 82
(29%)		 48
(17%)
Valine (mg)
(%RDI)		 311
(17%)		 214
(12%)
Conditional  
Arginine (mg) 603
647
Cystine (mg)
(%RDI)		 112
(39%)		 59
(21%)
Glycine (mg) 266
232
Proline (mg) 231
201
Tyrosine (mg)
(%RDI)		 144
(16%)		 115
(13%)
Non-Essential  
Alanine (mg) 238
198
Aspartic acid (mg) 510
519
Betaine (mg) --
0.09
Glutamic acid (mg) 1280
800
Hydroxyproline (mg) --
--
Serine (mg) 306
265
Data Source
Raw Cashews
USDA Food Data Central Standard Release (Common)
Walnuts
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.