Nutrient Comparison: Walnuts VS Roasted Cashews per 14 oz
Compare the macro and micronutrient content in 14 oz of Walnuts versus 14 oz of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Walnuts vs Roasted Cashews:
- 14 ounces of Walnuts have 1.7 times more Vitamin B1, 2.1 times more Vitamin B6 and 1.4 times more Vitamin B9 than Roasted Cashews.
- While 14 oz of Dry Roasted Cashew Nuts contain 1.3 times more Vitamin B2, 2.1 times more Vitamin B5, 1.3 times more Vitamin E and 12.9 times more Vitamin K than English Walnuts.
- Both Walnuts and Roasted Cashews provide similar amounts of Vitamin B3 per 14 ounces.
- Both English Walnuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Walnuts vs Roasted Cashews:
- 14 ounces of Walnuts have 2.2 times more Calcium and 4.1 times more Manganese than Roasted Cashews.
- While 14 oz of Dry Roasted Cashew Nuts contain 1.4 times more Copper, 2.1 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, 2.4 times more Selenium and 1.8 times more Zinc than English Walnuts.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Walnuts have 1.4 times more Fat, 56.4 times more Omega 3, 5 times more Omega 6 and 2.2 times more Fiber than Roasted Cashews.
- While 14 oz of Dry Roasted Cashew Nuts contain 1.5 times more Saturated Fat, 2.4 times more Carbohydrate and 1.9 times more Sugars than English Walnuts.
- Both Walnuts and Roasted Cashews offer comparable quantities of Energy and Protein per 14 ounces.