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, protein, calcium, vitamin B3, and magnesium; however, cashew butter is richer in copper and vitamin K.
- 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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% |
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% |
| Omega-6 (Linoleic acid) | 12.32g | 72% | |
| 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% |
| Carbs | 21.55g | 30.3g | 3% |
| Folate | 44µg | 55µg | 3% |
| Calories | 579kcal | 609kcal | 2% |
| Choline | 52.1mg | 48.3mg | 1% |
| Protein per 100 calories | 3.7g | 2g | N/A |
| Calories per 10 g protein | 274kcal | 502kcal | N/A |
| Weight per 100 calories | 17g | 16g | N/A |
| Unsaturated / Saturated Fat ratio | 12 | 3.8 | N/A |
| 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 | 0% | |
| Omega-6 (Eicosadienoic acid) | 0.002g | N/A |
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 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
