Almonds vs. Cashew butter — In-Depth Nutrition Comparison
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How are almonds and cashew butter different?
- Almonds are higher in vitamin E, vitamin B2, fiber, calcium, vitamin B3, and magnesium; however, cashew butter is richer in copper, vitamin K, and iron.
- Daily need coverage for vitamin E for almonds is 137% higher.
- Almonds contain 7 times more vitamin B2 than cashew butter. While almonds contain 1.138mg of vitamin B2, cashew butter contains only 0.159mg.
- Almonds have less saturated fat.
Nuts, almonds and Nuts, cashew butter, plain, with salt added are the varieties used in this article.
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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 MagnesiumMagnesium | +31.1% |
| Contains more CalciumCalcium | +341% |
| Contains more PotassiumPotassium | +64% |
| Contains more PhosphorusPhosphorus | +24% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more IronIron | +32.3% |
| Contains more CopperCopper | +70.5% |
| Contains more ZincZinc | +42% |
| Contains more SeleniumSelenium | +126.8% |
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 | +404.5% |
| Contains more Vitamin B1Vitamin B1 | +29.7% |
| Contains more Vitamin B2Vitamin B2 | +615.7% |
| Contains more Vitamin B3Vitamin B3 | +226.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +48.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +25% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
Protein:
12.12 g
Fats:
53.03 g
Carbs:
30.3 g
Water:
2.34 g
Other:
2.21 g
| Contains more ProteinProtein | +74.5% |
| Contains more WaterWater | +88.5% |
| Contains more OtherOther | +33.9% |
| Contains more CarbsCarbs | +40.6% |
~equal in
Fats
~53.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
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 | -64.2% |
| Contains more Mono. FatMonounsaturated fat | +18.1% |
~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.
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| Lower in Glycemic Index |
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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 Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 25.63mg | 5.08mg | 137% |
| Manganese | 2.179mg | 95% | |
| Copper | 1.031mg | 1.758mg | 81% |
| Vitamin B2 | 1.138mg | 0.159mg | 75% |
| Fiber | 12.5g | 3g | 38% |
| Saturated fat | 3.802g | 10.606g | 31% |
| Vitamin K | 0µg | 30.3µg | 25% |
| Calcium | 269mg | 61mg | 21% |
| Protein | 21.15g | 12.12g | 18% |
| Vitamin B3 | 3.618mg | 1.108mg | 16% |
| Magnesium | 270mg | 206mg | 15% |
| Iron | 3.71mg | 4.91mg | 15% |
| Phosphorus | 481mg | 388mg | 13% |
| Sodium | 1mg | 295mg | 13% |
| Zinc | 3.12mg | 4.43mg | 12% |
| Monounsaturated fat | 31.551g | 26.709g | 12% |
| Selenium | 4.1µg | 9.3µg | 9% |
| Vitamin B5 | 0.471mg | 9% | |
| Potassium | 733mg | 447mg | 8% |
| Polyunsaturated fat | 12.329g | 13.371g | 7% |
| Fats | 49.93g | 53.03g | 5% |
| Vitamin B6 | 0.137mg | 0.203mg | 5% |
| Vitamin B1 | 0.205mg | 0.158mg | 4% |
| Folate | 44µg | 55µg | 3% |
| Carbs | 21.55g | 30.3g | 3% |
| Calories | 579kcal | 609kcal | 2% |
| Choline | 52.1mg | 48.3mg | 1% |
| Net carbs | 9.05g | 27.3g | N/A |
| Sugar | 4.35g | 9.09g | N/A |
| Starch | 0.72g | 0% | |
| Trans fat | 0.015g | 0g | N/A |
| Tryptophan | 0.211mg | 0.162mg | 0% |
| Threonine | 0.601mg | 0.388mg | 0% |
| Isoleucine | 0.751mg | 0.445mg | 0% |
| Leucine | 1.473mg | 0.831mg | 0% |
| Lysine | 0.568mg | 0.523mg | 0% |
| Methionine | 0.157mg | 0.204mg | 0% |
| Phenylalanine | 1.132mg | 0.537mg | 0% |
| Valine | 0.855mg | 0.617mg | 0% |
| Histidine | 0.539mg | 0.257mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
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
78%
30%
Minerals Daily Need Coverage Score
142%
135%
Comparison summary
Which food is lower in glycemic index?
Cashew butter is lower in glycemic index (difference - 0)
Which food is cheaper?
Cashew butter is cheaper (difference - $2.4)
Which food is lower in Sugar?
Almonds is lower in Sugar (difference - 4.74g)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 294mg)
Which food is lower in Saturated fat?
Almonds is lower in Saturated fat (difference - 6.804g)
Which food contains less Cholesterol?
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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.
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.