Cashews vs Walnuts: Comparing Nutrition, Health Benefits, Cost, and Uses

Cashews vs Walnuts: Nutrition, Health Benefits, and Uses

Cashews and walnuts are both nutritious tree nuts that make a great snack or ingredient. But how do they compare in terms of nutrition, health benefits, cost, taste, and versatility? Here’s a detailed look at cashews vs walnuts to help you decide which is best for your needs.

Nutrition Facts

Let’s start by looking at the nutrition facts of raw, unsalted cashews and walnuts:

Cashews

A 1 ounce (28g) serving of raw cashews contains:

• 157 calories
• 5g protein
• 9g fat
• 9g carbs
• 1g fiber
• 37% DV copper
• 11% DV magnesium
• 10% DV phosphorus

Walnuts

A 1 ounce (28g) serving of raw walnuts contains:

• 185 calories
• 4g protein
• 18g fat
• 4g carbs
• 2g fiber
• 11% DV copper
• 11% DV manganese
• 5% DV magnesium

As you can see, walnuts contain more calories and fat than cashews, mostly in the form of polyunsaturated and monounsaturated fats. Cashews have slightly more carbs and protein than walnuts.

Fatty Acid Composition

One of the biggest nutritional differences between cashews and walnuts is their fatty acid makeup:

Cashews

The main fatty acids in cashews are:

• Oleic acid (monounsaturated) - 61%
• Linoleic acid (polyunsaturated omega-6) - 20%
• Palmitic acid (saturated) - 10%

Walnuts

The main fatty acids in walnuts are:

• Alpha-linolenic acid (polyunsaturated omega-3) - 10%
• Linoleic acid (polyunsaturated omega-6) - 51%
• Oleic acid (monounsaturated) - 14%
• Palmitic acid (saturated) - 5%

As you can see, walnuts contain high amounts of omega-3 ALA and omega-6 LA. Cashews have mostly monounsaturated fats.

Vitamins and Minerals

When it comes to vitamins and minerals, here’s how cashews and walnuts compare:

• Copper - Cashews are an excellent source with 37% DV per serving. Walnuts have 11% DV.
• Magnesium - Cashews provide 11% DV vs 5% for walnuts.
• Manganese - Walnuts are richest with 11% DV vs 7% for cashews.
• Phosphorus - Cashews have 10% DV while walnuts have 7%.
• Folate - Walnuts contain 7% DV per serving. Cashews have 5% DV.
• Thiamin - Cashews are higher with 20% DV vs 7% for walnuts.

For minerals like iron, zinc, selenium and calcium, both nuts provide 3-5% DV per serving.

Plant Compounds

Nuts contain beneficial plant compounds like polyphenols, flavonoids, phytosterols and carotenoids that act as antioxidants and anti-inflammatories. Here are some of the key phytochemicals in cashews and walnuts:

Cashews

• Anacardic acids
• Flavonoids like quercetin
• Phytosterols like stigmasterol
• Carotenoids like beta-carotene

Walnuts

• Ellagitannins
• Phenolic acids like gallic acid
• Flavonoids like quercetin
• Phytosterols like beta-sitosterol

Both nuts are rich sources of disease-fighting antioxidants. However, some studies show walnuts may contain higher concentrations of polyphenols.

Health Benefits

Eating nuts like cashews and walnuts regularly has been linked to many health benefits. Here’s how they compare:

Heart Health

The monounsaturated fats in cashews can help lower LDL cholesterol and triglycerides. Walnuts also reduce cholesterol, thanks to their omega-3s, and may help lower blood pressure.

Diabetes Management

Despite their fat content, nuts may actually help control blood sugar in people with diabetes. However, walnuts may have an additional edge due to their high omega-3 content.

Weight Control

Both nuts can help with weight loss by increasing satiety and reducing appetite. One study found people felt fuller after eating walnuts compared to cashews.

Cancer Prevention

The antioxidants in nuts help fight free radicals that can damage cells and lead to cancer. Walnuts may offer added protection due to their melatonin content.

Brain Health

Walnuts contain omega-3s that support cognitive function. Cashews provide magnesium that helps reduce migraine frequency.

Skin Health

Cashews and walnuts help nourish the skin from within thanks to their fatty acids, vitamins, and antioxidants.

Male Fertility

A handful of walnuts a day may improve sperm quality due to the omega-3 content. More research is needed.

Bone Health

Magnesium in cashews and manganese in walnuts helps promote bone formation and strength.

Vision Protection

Vitamin E and zeaxanthin in walnuts support eye health. Lutein in cashews also benefits vision.

Digestion

Walnuts are high in fiber which aids digestion. But cashews may be better for people with IBS due to their lower fiber.

Inflammation

The anti-inflammatory effects of omega-3s give walnuts the advantage for fighting inflammation and related conditions.

Cost Comparison

Cashews are generally more expensive than walnuts. Some average prices are:

• Raw cashews - $9 per pound
• Raw walnuts - $7 per pound

The cost can vary based on factors like organic certification, processing method, brand, and location. Buying in bulk usually offers the best savings for both nuts.

Why Cashews Cost More

There are a few reasons why cashews are pricier than walnuts:

• Higher demand - Cashews are more popular than walnuts.
• More processing - The cashew shell contains irritants that must be carefully removed.
• Import costs - Most cashews come from India and Vietnam.
• Lower yield - Each cashew tree produces less nuts per harvest.

For consumers on a budget, walnuts offer more nutrition and health benefits for less money compared to cashews.

Taste Comparison

When it comes to taste and flavor, cashews and walnuts differ quite a bit:

Cashews

• Sweet, buttery taste
• Creamy, smooth texture
• Can be salty or spicy depending on roasting
• Used often in sweets and desserts

Walnuts

• Robust, woodsy flavor
• Crunchy texture
• Can be bitter if over-roasted
• Pairs well with savory foods

In terms of flavor profile, cashews tend to have more sweetness and subtleness, while walnuts are bolder with some natural bitterness.

Versatility

Both cashews and walnuts are incredibly versatile ingredients and toppings. Here are some of their many uses:

Cashews

• Cashew butter
• Cashew milk
• Trail mixes and granola
• Stir fries and curries
• Cookies, cakes, desserts
• Salads and side dishes
• Cashew cheese
• Smoothies and shakes

Walnuts

• Salads like spinach walnut salad
• Baked goods like banana walnut bread
• Waldorf chicken salad
• Cereals, oatmeal, yogurt
• Pesto, sauces, dressings
• Fish, chicken, and vegetable dishes
• Fruit and cheese plates
• Roasted snacks

Both nuts can be used either raw or toasted to add flavor and crunch. Overall, cashews tend to be used more in sweet applications, while walnuts complement savory recipes.

Allergy Risks

It’s important to be aware of potential nut allergy risks when consuming cashews or walnuts:

• Cashew allergy - Can cause mild to severe reactions in sensitized individuals.
• Walnut allergy - Usually milder but still dangerous for those allergic.
• Cross-reactivity - Those allergic to one tree nut may react to others.

Those with any tree nut allergy should avoid both cashews and walnuts and carry emergency epinephrine. Always check labels to look for hidden nut ingredients.

Environmental Impact

The production of nuts does come with some environmental considerations:

• Water usage - Nuts require substantial water for irrigation, especially in drier climates.
• Pesticides - Conventional orchards may use chemical pesticides and fertilizers.
• Land usage - Large areas of land are devoted to nut monocropping.
• Carbon footprint - Importing nuts over long distances increases emissions.

Choosing locally grown, organic, and sustainably harvested nuts can help minimize the ecological impact. Also, moderating portion sizes reduces resource demands.

The Winner?

So in the battle of cashews vs walnuts, is there a clear winner? The truth is both nuts offer important health benefits thanks to their rich nutrient profiles. Walnuts do come out slightly ahead for:

• Higher omega-3 content
• More antioxidants
• Added benefits for heart health, diabetes, and fertility
• Lower cost per pound

However, cashews have their perks too, like more magnesium, copper, and monounsaturated fat. They also have a creamier taste and texture prized in recipes.

In the end, both nuts can be part of a balanced, healthy diet. Focus on proper portion sizes of about 1 ounce per day, and consume a variety of nuts to get different nutrients.

The Bottom Line

When comparing cashews vs walnuts, both provide important nutrition, healthy fats, plant compounds, and key health benefits. Walnuts stand out for their omega-3s and antioxidants, while cashews offer more magnesium, copper, and monounsaturated fats. While walnuts may have a slight edge nutritionally, cashews tend to have a richer, creamier taste. For most goals, eating a mix of both nuts is ideal.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.