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  6. Mixed nuts vs. Cashew butter

Mixed nuts vs. Cashew butter — In-Depth Nutrition Comparison

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A recap on differences between Mixed nuts and Cashew butter

  • Mixed nuts are higher in Selenium, Vitamin B3, Vitamin E , Fiber, and Vitamin B6, yet Cashew butter is higher in Copper, Iron, Vitamin K, and Zinc.
  • Cashew butter covers your daily Copper needs 95% more than Mixed nuts.
  • Mixed nuts contain 7 times more Vitamin B3 than Cashew butter. While Mixed nuts contain 7.709mg of Vitamin B3, Cashew butter contains only 1.108mg.
  • The amount of Sodium in Mixed nuts are lower.

Food varieties used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Nuts, cashew butter, plain, with salt added.

Infographic

Mixed nuts vs Cashew butter infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mixed nuts
Mixed nuts
7
:
3
Cashew butter
Cashew butter
Contains more Calcium +91.8%
Contains more Magnesium +11.2%
Contains more Phosphorus +17.5%
Contains more Potassium +41.4%
Contains less Sodium -98.3%
Contains more Selenium +264.5%
Contains more Iron +88.1%
Contains more Zinc +31.8%
Contains more Copper +93.8%
Equal in Magnesium - 206
Mixed nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 98% 164% 196% 56% 1% 92% 303% 267% 185%
Cashew butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 185% 148% 167% 40% 39% 121% 586% 0% 51%
Contains more Calcium +91.8%
Contains more Magnesium +11.2%
Contains more Phosphorus +17.5%
Contains more Potassium +41.4%
Contains less Sodium -98.3%
Contains more Selenium +264.5%
Contains more Iron +88.1%
Contains more Zinc +31.8%
Contains more Copper +93.8%
Equal in Magnesium - 206

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mixed nuts
Mixed nuts
9
:
1
Cashew butter
Cashew butter
Contains more Vitamin A +∞%
Contains more Vitamin E +53.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +19.6%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B3 +595.8%
Contains more Vitamin B6 +73.4%
Contains more Folate +50.9%
Contains more Vitamin K +431.6%
Mixed nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 157% 0% 2% 48% 46% 145% 69% 82% 63% 0% 15%
Cashew butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 102% 0% 0% 40% 37% 21% 0% 47% 42% 0% 76%
Contains more Vitamin A +∞%
Contains more Vitamin E +53.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +19.6%
Contains more Vitamin B2 +23.3%
Contains more Vitamin B3 +595.8%
Contains more Vitamin B6 +73.4%
Contains more Folate +50.9%
Contains more Vitamin K +431.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mixed nuts
Mixed nuts
3
:
2
Cashew butter
Cashew butter
Contains more Protein +65.3%
Contains more Other +30.3%
Contains more Carbs +43.9%
Contains more Water +12.5%
Equal in Fats - 53.03
Mixed nuts
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Cashew butter
12% 53% 30% 2% 2%
Protein: 12.12 g
Fats: 53.03 g
Carbs: 30.3 g
Water: 2.34 g
Other: 2.21 g
Contains more Protein +65.3%
Contains more Other +30.3%
Contains more Carbs +43.9%
Contains more Water +12.5%
Equal in Fats - 53.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mixed nuts
Mixed nuts
3
:
0
Cashew butter
Cashew butter
Contains less Saturated Fat -17.9%
Equal in Monounsaturated Fat - 26.709
Equal in Polyunsaturated fat - 13.371
Mixed nuts
17% 55% 28%
Saturated Fat: 8.711 g
Monounsaturated Fat: 28.488 g
Polyunsaturated fat: 14.612 g
Cashew butter
21% 53% 26%
Saturated Fat: 10.606 g
Monounsaturated Fat: 26.709 g
Polyunsaturated fat: 13.371 g
Contains less Saturated Fat -17.9%
Equal in Monounsaturated Fat - 26.709
Equal in Polyunsaturated fat - 13.371

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mixed nuts Cashew butter
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mixed nuts Cashew butter Opinion
Net carbs 14.05g 27.3g Cashew butter
Protein 20.04g 12.12g Mixed nuts
Fats 53.95g 53.03g Mixed nuts
Carbs 21.05g 30.3g Cashew butter
Calories 607kcal 609kcal Cashew butter
Starch 4.2g Mixed nuts
Sugar 4.15g 9.09g Mixed nuts
Fiber 7g 3g Mixed nuts
Calcium 117mg 61mg Mixed nuts
Iron 2.61mg 4.91mg Cashew butter
Magnesium 229mg 206mg Mixed nuts
Phosphorus 456mg 388mg Mixed nuts
Potassium 632mg 447mg Mixed nuts
Sodium 5mg 295mg Mixed nuts
Zinc 3.36mg 4.43mg Cashew butter
Copper 0.907mg 1.758mg Cashew butter
Manganese 2.04mg Mixed nuts
Selenium 33.9µg 9.3µg Mixed nuts
Vitamin A 3IU 0IU Mixed nuts
Vitamin E 7.82mg 5.08mg Mixed nuts
Vitamin C 0.5mg 0mg Mixed nuts
Vitamin B1 0.189mg 0.158mg Mixed nuts
Vitamin B2 0.196mg 0.159mg Mixed nuts
Vitamin B3 7.709mg 1.108mg Mixed nuts
Vitamin B5 1.14mg Mixed nuts
Vitamin B6 0.352mg 0.203mg Mixed nuts
Folate 83µg 55µg Mixed nuts
Vitamin K 5.7µg 30.3µg Cashew butter
Tryptophan 0.22mg 0.162mg Mixed nuts
Threonine 0.703mg 0.388mg Mixed nuts
Isoleucine 0.826mg 0.445mg Mixed nuts
Leucine 1.656mg 0.831mg Mixed nuts
Lysine 0.782mg 0.523mg Mixed nuts
Methionine 0.283mg 0.204mg Mixed nuts
Phenylalanine 1.182mg 0.537mg Mixed nuts
Valine 1.001mg 0.617mg Mixed nuts
Histidine 0.572mg 0.257mg Mixed nuts
Trans Fat 0.055g 0g Cashew butter
Saturated Fat 8.711g 10.606g Mixed nuts
Omega-3 - EPA 0.005g 0g Mixed nuts
Monounsaturated Fat 28.488g 26.709g Mixed nuts
Polyunsaturated fat 14.612g 13.371g Mixed nuts
Omega-6 - Eicosadienoic acid 0.013g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts
Omega-3 - ALA 0.082g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Cashew butter
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
52%
Mixed nuts
30%
Cashew butter
Minerals Daily Need Coverage Score
139%
Mixed nuts
135%
Cashew butter

Comparison summary

Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 4.94g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 290mg)
Which food is lower in Saturated Fat?
Mixed nuts
Mixed nuts is lower in Saturated Fat (difference - 1.895g)
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in glycemic index?
Cashew butter
Cashew butter is lower in glycemic index (difference - 24)
Which food is cheaper?
Cashew butter
Cashew butter is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/nutrients
  2. Cashew butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168597/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.