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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

Almond butter vs Cashew 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Cashew
Contains more Calcium +837.8%
Contains more Potassium +13.3%
Contains less Sodium -41.7%
Contains more Iron +91.4%
Contains more Copper +135%
Contains more Zinc +75.7%
Contains more Phosphorus +16.7%
Equal in Magnesium - 292
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 131% 105% 66% 200% 312% 90% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 251% 12% 59% 209% 732% 158% 255% 2%
Contains more Calcium +837.8%
Contains more Potassium +13.3%
Contains less Sodium -41.7%
Contains more Iron +91.4%
Contains more Copper +135%
Contains more Zinc +75.7%
Contains more Phosphorus +16.7%
Equal in Magnesium - 292

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Cashew
Contains more Vitamin A +∞%
Contains more Vitamin E +2590%
Contains more Vitamin B2 +1519%
Contains more Vitamin B3 +197.1%
Contains more Folate +112%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +931.7%
Contains more Vitamin B5 +171.7%
Contains more Vitamin B6 +304.9%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 485% 0% 11% 217% 60% 20% 24% 0% 0% 40%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 19% 0% 106% 14% 20% 52% 97% 0% 86% 19%
Contains more Vitamin A +∞%
Contains more Vitamin E +2590%
Contains more Vitamin B2 +1519%
Contains more Vitamin B3 +197.1%
Contains more Folate +112%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +931.7%
Contains more Vitamin B5 +171.7%
Contains more Vitamin B6 +304.9%
Contains more Vitamin K +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
71
Almond butter
34
Cashew
Mineral Summary Score
140
Almond butter
209
Cashew

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
126%
Almond butter
109%
Cashew
Carbohydrates
19%
Almond butter
30%
Cashew
Fats
256%
Almond butter
202%
Cashew

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond butter Cashew
Rich in minerals ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Almond butter Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.5)
Which food contains less Sugars?
Almond butter
Almond butter contains less Sugars (difference - 1.48g)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 3.631g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Almond butter Cashew Opinion
Calories 614 553 Almond butter
Protein 20.96 18.22 Almond butter
Fats 55.5 43.85 Almond butter
Vitamin C 0 0.5 Cashew
Carbs 18.82 30.19 Cashew
Cholesterol 0 0
Vitamin D 0 0
Iron 3.49 6.68 Cashew
Calcium 347 37 Almond butter
Potassium 748 660 Almond butter
Magnesium 279 292 Cashew
Sugars 4.43 5.91 Almond butter
Fiber 10.3 3.3 Almond butter
Copper 0.934 2.195 Cashew
Zinc 3.29 5.78 Cashew
Starch 0.08 23.49 Cashew
Phosphorus 508 593 Cashew
Sodium 7 12 Almond butter
Vitamin A 1 0 Almond butter
Vitamin E 24.21 0.9 Almond butter
Vitamin D 0 0
Vitamin B1 0.041 0.423 Cashew
Vitamin B2 0.939 0.058 Almond butter
Vitamin B3 3.155 1.062 Almond butter
Vitamin B5 0.318 0.864 Cashew
Vitamin B6 0.103 0.417 Cashew
Vitamin B12 0 0
Vitamin K 0 34.1 Cashew
Folate 53 25 Almond butter
Trans Fat
Saturated Fat 4.152 7.783 Almond butter
Monounsaturated Fat 32.445 23.797 Almond butter
Polyunsaturated fat 13.613 7.845 Almond butter
Tryptophan 0.159 0.287 Cashew
Threonine 0.555 0.688 Cashew
Isoleucine 0.813 0.789 Almond butter
Leucine 1.483 1.472 Almond butter
Lysine 0.612 0.928 Cashew
Methionine 0.122 0.362 Cashew
Phenylalanine 1.149 0.951 Almond butter
Valine 0.937 1.094 Cashew
Histidine 0.55 0.456 Almond butter
Fructose 0 0.05 Cashew

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.