Almond butter vs. Cashew — In-Depth Nutrition Comparison
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Important differences between almond butter and cashew
- Almond butter has more vitamin E, vitamin B2, calcium, and fiber; however, cashew has more copper, iron, vitamin B1, selenium, vitamin K, and vitamin B6.
- Almond butter's daily need coverage for vitamin E is 155% more.
- Almond butter has 16 times more vitamin B2 than cashew. Almond butter has 0.939mg of vitamin B2, while cashew has 0.058mg.
The food varieties used in the comparison are Nuts, almond butter, plain, without salt added and Nuts, cashew nuts, raw.
Infographic
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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.
| Contains more CalciumCalcium | +837.8% |
| Contains more PotassiumPotassium | +13.3% |
| Contains less SodiumSodium | -41.7% |
| Contains more ManganeseManganese | +28.8% |
| Contains more IronIron | +91.4% |
| Contains more CopperCopper | +135% |
| Contains more ZincZinc | +75.7% |
| Contains more PhosphorusPhosphorus | +16.7% |
| Contains more SeleniumSelenium | +729.2% |
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.
| Contains more Vitamin EVitamin E | +2590% |
| Contains more Vitamin B2Vitamin B2 | +1519% |
| Contains more Vitamin B3Vitamin B3 | +197.1% |
| Contains more FolateFolate | +112% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +931.7% |
| Contains more Vitamin B5Vitamin B5 | +171.7% |
| Contains more Vitamin B6Vitamin B6 | +304.9% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
| Contains more ProteinProtein | +15% |
| Contains more FatsFats | +26.6% |
| Contains more OtherOther | +21.3% |
| Contains more CarbsCarbs | +60.4% |
| Contains more WaterWater | +217.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.152 g
Monounsaturated fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
Saturated fat:
Sat. Fat
7.783 g
Monounsaturated fat:
Mono. Fat
23.797 g
Polyunsaturated fat:
Poly. Fat
7.845 g
| Contains less Sat. FatSaturated fat | -46.7% |
| Contains more Mono. FatMonounsaturated fat | +36.3% |
| Contains more Poly. FatPolyunsaturated fat | +73.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.08 g
Sucrose:
4.34 g
Glucose:
0.02 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0.07 g
Galactose:
0 g
Starch:
23.49 g
Sucrose:
5.81 g
Glucose:
0.05 g
Fructose:
0.05 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +29262.5% |
| Contains more SucroseSucrose | +33.9% |
| Contains more GlucoseGlucose | +150% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 24.21mg | 0.9mg | 155% |
| Copper | 0.934mg | 2.195mg | 140% |
| Vitamin B2 | 0.939mg | 0.058mg | 68% |
| Iron | 3.49mg | 6.68mg | 40% |
| Polyunsaturated fat | 13.613g | 7.845g | 38% |
| Selenium | 2.4µg | 19.9µg | 32% |
| Vitamin B1 | 0.041mg | 0.423mg | 32% |
| Calcium | 347mg | 37mg | 31% |
| Fiber | 10.3g | 3.3g | 28% |
| Vitamin K | 0µg | 34.1µg | 28% |
| Vitamin B6 | 0.103mg | 0.417mg | 24% |
| Zinc | 3.29mg | 5.78mg | 23% |
| Monounsaturated fat | 32.445g | 23.797g | 22% |
| Manganese | 2.131mg | 1.655mg | 21% |
| Fats | 55.5g | 43.85g | 18% |
| Saturated fat | 4.152g | 7.783g | 17% |
| Vitamin B3 | 3.155mg | 1.062mg | 13% |
| Phosphorus | 508mg | 593mg | 12% |
| Vitamin B5 | 0.318mg | 0.864mg | 11% |
| Starch | 0.08g | 23.49g | 10% |
| Choline | 52.1mg | 9% | |
| Folate | 53µg | 25µg | 7% |
| Protein | 20.96g | 18.22g | 5% |
| Carbs | 18.82g | 30.19g | 4% |
| Calories | 614kcal | 553kcal | 3% |
| Potassium | 748mg | 660mg | 3% |
| Magnesium | 279mg | 292mg | 3% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Net carbs | 8.52g | 26.89g | N/A |
| Sugar | 4.43g | 5.91g | N/A |
| Sodium | 7mg | 12mg | 0% |
| Tryptophan | 0.159mg | 0.287mg | 0% |
| Threonine | 0.555mg | 0.688mg | 0% |
| Isoleucine | 0.813mg | 0.789mg | 0% |
| Leucine | 1.483mg | 1.472mg | 0% |
| Lysine | 0.612mg | 0.928mg | 0% |
| Methionine | 0.122mg | 0.362mg | 0% |
| Phenylalanine | 1.149mg | 0.951mg | 0% |
| Valine | 0.937mg | 1.094mg | 0% |
| Histidine | 0.55mg | 0.456mg | 0% |
| Fructose | 0g | 0.05g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
68%
32%
Minerals Daily Need Coverage Score
141%
200%
Comparison summary
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food is cheaper?
Cashew is cheaper (difference - $0.5)
Which food is lower in Sugar?
Almond butter is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Almond butter contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Almond butter is lower in Saturated fat (difference - 3.631g)
Which food is lower in glycemic index?
Almond butter is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.