Walnuts or Cashews? Try High Energy Mix for both
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Are Walnuts or Cashews Better for You?

In today's health-conscious world, making informed dietary choices is essential. Nature's Garden is here to help you navigate these choices by providing a detailed comparison of two popular nuts: walnuts and cashews. Both are delicious and packed with nutrients, but how do they stack up against each other? Let's dive into the details and find out.

How Do Walnuts and Cashews Compare in Terms of Calories?

When considering nuts for your diet, understanding their caloric content is crucial.

Caloric Comparison:

  • Walnuts: A 1-ounce (28 grams) serving of walnuts contains approximately 185 calories.
  • Cashews: A 1-ounce (28 grams) serving of cashews contains about 157 calories.

While cashews have slightly fewer calories, it's important to consider the overall nutritional profile of each nut to make a well-rounded decision.

Visual Comparison:

Nutrient Walnuts (28g) % Daily Value Cashews (28g) % Daily Value
Calories 185 9.25% 157 7.85%
Protein 4.3g 8.6% 5.2g 10.4%
Carbohydrates 3.9g 1.42% 9.2g 3.35%
Fiber 1.9g 6.79% 0.9g 3.21%
Total Fat 18.5g 23.72% 12.4g 15.9%
Saturated Fat 1.5g 7.5% 2.2g 11%
Trans Fat 0g 0% 0g 0%
Polyunsaturated Fat 13g Not applicable 2.2g Not applicable
Monounsaturated Fat 3g Not applicable 7g Not applicable

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice

What Are the Health Benefits of Walnuts vs. Cashews?

Understanding the health benefits of walnuts and cashews can help you determine which nut is best suited to your dietary needs.


  • Heart Health: Walnuts are rich in omega-3 fatty acids, which have been shown to reduce inflammation and improve heart health.
  • Brain Health: Walnuts contain polyphenolic compounds that can help reduce oxidative stress and inflammation in the brain, potentially improving cognitive function.
  • Antioxidants: Walnuts have a high antioxidant content, which helps combat oxidative stress and may reduce the risk of chronic diseases.


  • Bone Health: Cashews are a good source of magnesium, which is vital for bone health.
  • Heart Health: Cashews contain heart-healthy monounsaturated fats that can help lower bad cholesterol levels.
  • Weight Management: Despite their higher carbohydrate content, cashews can be part of a weight management plan due to their protein and fiber content, which help in satiety.

Which Nut Has a Better Nutritional Profile?

Both walnuts and cashews offer unique nutritional benefits, but let's break down their key nutrients.


  • Fat Content: High in polyunsaturated fats, particularly alpha-linolenic acid (ALA), a type of omega-3 fatty acid.
  • Protein: Contains 4.3 grams of protein per ounce.
  • Fiber: Provides 1.9 grams of dietary fiber per ounce.


  • Fat Content: Rich in monounsaturated fats, which are beneficial for heart health.
  • Protein: Higher protein content at 5.2 grams per ounce.
  • Fiber: Lower in fiber with only 0.9 grams per ounce.
  • Carbohydrates: Contains more carbohydrates, with 9.2 grams per ounce.

Nutritional Profile Comparison:

Nutrient Walnuts Cashews
Omega-3 Fatty Acids High Low
Monounsaturated Fats Low High
Protein Moderate High
Fiber High Low

How Many Carbs Are in Cashews Compared to Walnuts?

For those monitoring their carbohydrate intake, the carbohydrate content in nuts is a critical factor.

  • Cashews: A 1-ounce serving contains approximately 9.2 grams of carbohydrates.
  • Walnuts: A 1-ounce serving contains about 3.9 grams of carbohydrates.

Visual Comparison:

Nutrient Walnuts (28g) Cashews ( 28g)
Carbohydrates 3.9g 9.2g
Sugars 0.7g 1.7g

Cashews have more than twice the carbohydrate content of walnuts, making walnuts a better choice for low-carb diets.

What Are the Unique Benefits of Walnuts vs. Cashews?

Both nuts have unique benefits that can cater to different health needs.

Unique Benefits of Walnuts:

  • Anti-Inflammatory Properties: Due to their high ALA content, walnuts have strong anti-inflammatory properties.
  • Cognitive Function: Walnuts are often called “brain food” due to their potential benefits in enhancing memory and cognitive functions.

Unique Benefits of Cashews:

  • Iron Content: Cashews are a good source of iron, which is essential for preventing anemia.
  • Versatility in Cooking: Cashews are versatile in culinary uses, from being used in vegan cheese to creamy sauces.

Which Nut Should You Choose?

The choice between walnuts and cashews ultimately depends on your specific health goals and dietary needs.

  • For Heart Health: If you are looking to improve heart health, both nuts are beneficial, but walnuts have a slight edge due to their omega-3 content.
  • For Brain Health: Walnuts are superior for cognitive function due to their antioxidant and polyphenolic content.
  • For Bone Health: Cashews are better due to their higher magnesium content.
  • For Weight Management: Both nuts can be part of a healthy diet, but cashews, with their higher protein content, might help in feeling fuller longer.

In conclusion, both walnuts and cashews offer numerous health benefits and can be a great addition to a balanced diet. Nature's Garden encourages you to enjoy these nuts in moderation as part of a healthy lifestyle. Always consult with a healthcare provider for personalized dietary advice.

Struggling to Choose Between Walnuts or Cashews? Try Nature's Garden High Energy Mix!

If you're having a tough time deciding between the wholesome goodness of walnuts and the smooth delight of cashews, why not enjoy both? Nature's Garden High Energy Mix offers the perfect solution, combining the best of both worlds. Packed with a delicious and nutritious blend, our High Energy Mix provides a convenient and tasty way to fuel your day. Embrace the balance of flavors and benefits in one satisfying snack, and let Nature's Garden be your go-to choice for a healthy, energizing treat!

What are the main differences in the nutritional profiles of walnuts vs. cashews?

Walnuts and cashews differ significantly in their nutritional profiles. Walnuts are higher in polyunsaturated fats, particularly omega-3 fatty acids, which are beneficial for heart and brain health. They also contain more antioxidants and dietary fiber. On the other hand, cashews are rich in monounsaturated fats and provide more protein per ounce. Cashews also contain a higher amount of carbohydrates compared to walnuts.

How many calories are in a serving of cashew nuts compared to walnuts?

A 1-ounce (28 grams) serving of cashews contains approximately 157 calories, while the same serving size of walnuts contains around 185 calories. Although cashews have fewer calories, it is important to consider their overall nutritional benefits when choosing between the two.

Are walnuts or cashews better for heart health?

Both walnuts and cashews offer heart health benefits, but walnuts may have a slight edge due to their higher content of omega-3 fatty acids, which help reduce inflammation and improve cardiovascular health. Cashews also support heart health through their monounsaturated fats, which can help lower bad cholesterol levels. Including either of these nuts in moderation can contribute to a heart-healthy diet.
Ali Aydinak
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Walnuts are far better and less expensive.


Am 43, and seamstress, I do a lot of sitting, which deity is good for me


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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