Discover which food has more nutrients per 500 calories - Walnuts or Roasted Cashews?
Lets compare vitamin content per 500 calories of Walnuts vs Roasted Cashews:
500 calories of Walnuts have 1.5 times more Vitamin B1, 1.8 times more Vitamin B6 and 1.2 times more Vitamin B9 than Roasted Cashews.
While 500 kcal of Dry Roasted Cashew Nuts contain 1.5 times more Vitamin B2, 2.4 times more Vitamin B5 and 14.6 times more Vitamin K than English Walnuts.
500 calories of Walnuts have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin K
Both English Walnuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.
Comparing minerals per 500 calories for Walnuts vs Roasted Cashews:
500 calories of Walnuts have 3.6 times more Manganese than Roasted Cashews.
While 500 kcal of Dry Roasted Cashew Nuts contain 1.6 times more Copper, 2.3 times more Iron, 1.9 times more Magnesium, 1.6 times more Phosphorus, 1.5 times more Potassium, 2.7 times more Selenium and 2.1 times more Zinc than English Walnuts.
500 calories of Walnuts lack sufficient amounts of Potassium and Selenium
Both English Walnuts as well as Dry Roasted Cashew Nuts lack sufficient amounts of Calcium in 500 calories.
Comparison of macro-nutrients per 500 calories:
500 calories of Walnuts have 1.2 times more Fat, 49.5 times more Omega 3, 4.4 times more Omega 6 and 2 times more Fiber than Roasted Cashews.
While 500 kcal of Dry Roasted Cashew Nuts contain 1.7 times more Saturated Fat and 2.7 times more Carbohydrate than English Walnuts.
Both Walnuts and Roasted Cashews offer comparable quantities of Energy and Protein per 500 calories.
500 calories of Walnuts provide inadequate amounts of Carbohydrate
500 calories of Roasted Cashews provide inadequate amounts of Omega 3 and Fiber