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  6. Almond butter vs. Cashew butter

Almond butter vs. Cashew butter — In-Depth Nutrition Comparison

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Summary of differences between Almond butter and Cashew butter

  • Almond butter has more Vitamin E, Vitamin B2, Fiber, Calcium, Magnesium, and Phosphorus, however, Cashew butter is higher in Copper, Vitamin K, and Iron.
  • Almond butter covers your daily need of Vitamin E 128% more than Cashew butter.
  • Almond butter has 6 times more Vitamin B2 than Cashew butter. While Almond butter has 0.939mg of Vitamin B2, Cashew butter has only 0.159mg.
  • Almond butter has less Saturated Fat.

These are the specific foods used in this comparison Nuts, almond butter, plain, without salt added and Nuts, cashew butter, plain, with salt added.

Infographic

Almond butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 147% 18% 39% 184% 586% 121% 166% 38% 0% 51%
Contains more MagnesiumMagnesium +35.4%
Contains more CalciumCalcium +468.9%
Contains more PotassiumPotassium +67.3%
Contains more PhosphorusPhosphorus +30.9%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +∞%
Contains more IronIron +40.7%
Contains more CopperCopper +88.2%
Contains more ZincZinc +34.7%
Contains more SeleniumSelenium +287.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.06% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 102% 0% 40% 37% 21% 0% 47% 0% 76% 41% 26%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +376.6%
Contains more Vitamin B2Vitamin B2 +490.6%
Contains more Vitamin B3Vitamin B3 +184.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B1Vitamin B1 +285.4%
Contains more Vitamin B6Vitamin B6 +97.1%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~55µg
~equal in Choline ~48.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
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 ProteinProtein +72.9%
Contains more OtherOther +39.4%
Contains more CarbsCarbs +61%
Contains more WaterWater +42.7%
~equal in Fats ~53.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated Fat: Sat. Fat 4.152 g
Monounsaturated Fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
21% 53% 26%
Saturated Fat: Sat. Fat 10.606 g
Monounsaturated Fat: Mono. Fat 26.709 g
Polyunsaturated fat: Poly. Fat 13.371 g
Contains less Sat. FatSaturated Fat -60.9%
Contains more Mono. FatMonounsaturated Fat +21.5%
~equal in Polyunsaturated fat ~13.371g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond butter Cashew butter Opinion
Calories 614kcal 609kcal Almond butter
Protein 20.96g 12.12g Almond butter
Fats 55.5g 53.03g Almond butter
Net carbs 8.52g 27.3g Cashew butter
Carbs 18.82g 30.3g Cashew butter
Magnesium 279mg 206mg Almond butter
Calcium 347mg 61mg Almond butter
Potassium 748mg 447mg Almond butter
Iron 3.49mg 4.91mg Cashew butter
Sugar 4.43g 9.09g Almond butter
Fiber 10.3g 3g Almond butter
Copper 0.934mg 1.758mg Cashew butter
Zinc 3.29mg 4.43mg Cashew butter
Starch 0.08g Almond butter
Phosphorus 508mg 388mg Almond butter
Sodium 7mg 295mg Almond butter
Vitamin A 1IU 0IU Almond butter
Vitamin E 24.21mg 5.08mg Almond butter
Manganese 2.131mg Almond butter
Selenium 2.4µg 9.3µg Cashew butter
Vitamin B1 0.041mg 0.158mg Cashew butter
Vitamin B2 0.939mg 0.159mg Almond butter
Vitamin B3 3.155mg 1.108mg Almond butter
Vitamin B5 0.318mg Almond butter
Vitamin B6 0.103mg 0.203mg Cashew butter
Vitamin K 0µg 30.3µg Cashew butter
Folate 53µg 55µg Cashew butter
Choline 52.1mg 48.3mg Almond butter
Saturated Fat 4.152g 10.606g Almond butter
Monounsaturated Fat 32.445g 26.709g Almond butter
Polyunsaturated fat 13.613g 13.371g Almond butter
Tryptophan 0.159mg 0.162mg Cashew butter
Threonine 0.555mg 0.388mg Almond butter
Isoleucine 0.813mg 0.445mg Almond butter
Leucine 1.483mg 0.831mg Almond butter
Lysine 0.612mg 0.523mg Almond butter
Methionine 0.122mg 0.204mg Cashew butter
Phenylalanine 1.149mg 0.537mg Almond butter
Valine 0.937mg 0.617mg Almond butter
Histidine 0.55mg 0.257mg Almond butter

Which food is preferable for your diet?

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

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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%
Almond butter
30%
Cashew butter
Minerals Daily Need Coverage Score
141%
Almond butter
135%
Cashew butter

Comparison summary

Which food is cheaper?
Cashew butter
Cashew butter is cheaper (difference - $3)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 4.66g)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 288mg)
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 6.454g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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.
Which food is richer in vitamins?
?
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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.