Walnuts VS Oil Roasted Cashews Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Walnuts or Oil Roasted Cashews?
Lets compare vitamin content per 100 calories of Walnuts vs Oil Roasted Cashews:
100 calories of Walnuts have 1.5 times more Vitamin B6 and 3.5 times more Vitamin B9 than Oil Roasted Cashews.
While 100 kcal of Oil Roasted Cashew Nuts contain 1.6 times more Vitamin B2, 1.7 times more Vitamin B5 and 14.5 times more Vitamin K than English Walnuts.
Both Walnuts and Oil Roasted Cashews provide similar amounts of Vitamin B1 per 100 calories.
100 calories of Walnuts have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin K
100 calories of Oil Roasted Cashews have insufficient amounts of Vitamin B9
Both English Walnuts as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 calories.
Comparing minerals per 100 calories for Walnuts vs Oil Roasted Cashews:
100 calories of Walnuts have 1.8 times more Manganese than Oil Roasted Cashews.
While 100 kcal of Oil Roasted Cashew Nuts contain 1.5 times more Copper, 2.3 times more Iron, 1.9 times more Magnesium, 1.7 times more Phosphorus, 1.6 times more Potassium, 4.7 times more Selenium and 2 times more Zinc than English Walnuts.
100 calories of Walnuts lack sufficient amounts of Potassium and Selenium
Both English Walnuts as well as Oil Roasted Cashew Nuts lack sufficient amounts of Calcium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Walnuts have 1.2 times more Fat, 118.4 times more Omega 3, 4 times more Omega 6 and 1.8 times more Fiber than Oil Roasted Cashews.
While 100 kcal of Oil Roasted Cashew Nuts contain 1.6 times more Saturated Fat and 2.5 times more Carbohydrate than English Walnuts.
Both Walnuts and Oil Roasted Cashews offer comparable quantities of Energy and Protein per 100 calories.
100 calories of Walnuts provide inadequate amounts of Carbohydrate
100 calories of Oil Roasted Cashews provide inadequate amounts of Omega 3 and Fiber