Let's look at healthiest nut to eat. Which one is healthier and nutrition rich, walnuts or cashews?
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Are Walnuts or Cashews Better for You?

If you are looking for a nutrient-rich, heart-healthy snack, should you choose walnuts or cashews? Both of these nuts taste great, which is why many people like to evaluate the nutrition profile to determine the optimal ingredients to eat. Compare walnuts vs cashews nutrition, and you will see that both of these nuts have great health benefits.

Walnut vs Cashew Benefits

Here are a few things you need to know when comparing walnut nutrition with cashew nutrition:

  • Macronutrients: Many people like to track their consumption of calories, protein, fats, and carbs. While cashews are a little lower in calories with 157 calories per ounce (compared to 185 calories for an ounce of walnuts), cashews have lower fiber than walnuts. Cashews are higher in protein and lower in fat compared to walnuts.
  • Micronutrients: Carbs, fat, and protein aren’t the only factors that affect your health. It’s also important to look at micronutrients such as vitamins and minerals that you get when eating these nuts. Walnuts are higher in many micronutrients such as vitamin E, omega-3’s, and manganese. Cashews are higher in magnesium, zinc, iron, copper, and phosphorus.
  • Tree Nut Allergies: One other factor that you need to consider is whether you have a walnut or cashew allergy. These nuts both fall into the “tree nut” category, which means that you should steer clear if you know that you are allergic to tree nuts. Instead, you can choose from a variety of other seeds and high-protein snacks to support your health.

Walnuts or Cashews: Which is Healthier?

While it’s important to consider the macros and nutrients you are receiving through your food, there isn’t one right answer to finding the healthiest nut to eat. In fact, many nutrition experts argue that the best way to support your overall nutrition is by consuming a variety of nuts, seeds, fruits, and vegetables to ensure that you are getting a variety of vitamins and minerals.

Our team at Nature’s Garden is committed to providing your family with delicious, convenient snacks. If you are looking to include walnuts and cashews in your healthy meal plan, then try our single-nut snacks or trail mixes. Our healthy snack packs include a mix of nuts and seeds, giving you the perfect balance with a variety of nutrients to support your health goals.

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Walnuts are far better and less expensive.


Thank you for the helpful information on the nutritional values of cashews and walnuts.

John Honeycutt

Good and useful information


Very helpful comparison. Each exceeds the other in certain benefits. Based on that, I will consume them both. Thank you so much!

Leon Jones

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