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Almond vs. Cashew butter — In-Depth Nutrition Comparison

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How are Almond and Cashew butter different?

  • Almond is 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 from Almond is 137% higher.
  • Almond contains 7 times more Vitamin B2 than Cashew butter. While Almond contains 1.138mg of Vitamin B2, Cashew butter contains only 0.159mg.
  • Almond has less Saturated Fat.

Nuts, almonds and Nuts, cashew butter, plain, with salt added are the varieties used in this article.

Infographic

Almond 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.
Contains more Calcium +341%
Contains more Magnesium +31.1%
Contains more Phosphorus +24%
Contains more Potassium +64%
Contains less Sodium -99.7%
Contains more Iron +32.3%
Contains more Zinc +42%
Contains more Copper +70.5%
Contains more Selenium +126.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 185% 148% 167% 40% 39% 121% 586% 0% 51%
Contains more Calcium +341%
Contains more Magnesium +31.1%
Contains more Phosphorus +24%
Contains more Potassium +64%
Contains less Sodium -99.7%
Contains more Iron +32.3%
Contains more Zinc +42%
Contains more Copper +70.5%
Contains more Selenium +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.
Almond
7
:
Contains more Vitamin A +∞%
Contains more Vitamin E +404.5%
Contains more Vitamin B1 +29.7%
Contains more Vitamin B2 +615.7%
Contains more Vitamin B3 +226.5%
Contains more Vitamin B6 +48.2%
Contains more Folate +25%
Contains more Vitamin K +∞%
Equal in Choline - 48.3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 29% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 102% 0% 0% 40% 37% 21% 0% 47% 42% 0% 27% 76%
Contains more Vitamin A +∞%
Contains more Vitamin E +404.5%
Contains more Vitamin B1 +29.7%
Contains more Vitamin B2 +615.7%
Contains more Vitamin B3 +226.5%
Contains more Vitamin B6 +48.2%
Contains more Folate +25%
Contains more Vitamin K +∞%
Equal in Choline - 48.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +74.5%
Contains more Water +88.5%
Contains more Other +33.9%
Contains more Carbs +40.6%
Equal in Fats - 53.03
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 Protein +74.5%
Contains more Water +88.5%
Contains more Other +33.9%
Contains more Carbs +40.6%
Equal in Fats - 53.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -64.2%
Contains more Monounsaturated Fat +18.1%
Equal in Polyunsaturated fat - 13.371
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
21% 53% 26%
Saturated Fat: 10.606 g
Monounsaturated Fat: 26.709 g
Polyunsaturated fat: 13.371 g
Contains less Saturated Fat -64.2%
Contains more Monounsaturated Fat +18.1%
Equal in Polyunsaturated fat - 13.371

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Cashew butter Opinion
Net carbs 9.05g 27.3g Cashew butter
Protein 21.15g 12.12g Almond
Fats 49.93g 53.03g Cashew butter
Carbs 21.55g 30.3g Cashew butter
Calories 579kcal 609kcal Cashew butter
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g 9.09g Almond
Fiber 12.5g 3g Almond
Calcium 269mg 61mg Almond
Iron 3.71mg 4.91mg Cashew butter
Magnesium 270mg 206mg Almond
Phosphorus 481mg 388mg Almond
Potassium 733mg 447mg Almond
Sodium 1mg 295mg Almond
Zinc 3.12mg 4.43mg Cashew butter
Copper 1.031mg 1.758mg Cashew butter
Manganese 2.179mg Almond
Selenium 4.1µg 9.3µg Cashew butter
Vitamin A 2IU 0IU Almond
Vitamin E 25.63mg 5.08mg Almond
Vitamin B1 0.205mg 0.158mg Almond
Vitamin B2 1.138mg 0.159mg Almond
Vitamin B3 3.618mg 1.108mg Almond
Vitamin B5 0.471mg Almond
Vitamin B6 0.137mg 0.203mg Cashew butter
Folate 44µg 55µg Cashew butter
Choline 52.1mg 48.3mg Almond
Vitamin K 0µg 30.3µg Cashew butter
Tryptophan 0.211mg 0.162mg Almond
Threonine 0.601mg 0.388mg Almond
Isoleucine 0.751mg 0.445mg Almond
Leucine 1.473mg 0.831mg Almond
Lysine 0.568mg 0.523mg Almond
Methionine 0.157mg 0.204mg Cashew butter
Phenylalanine 1.132mg 0.537mg Almond
Valine 0.855mg 0.617mg Almond
Histidine 0.539mg 0.257mg Almond
Trans Fat 0.015g 0g Cashew butter
Saturated Fat 3.802g 10.606g Almond
Monounsaturated Fat 31.551g 26.709g Almond
Polyunsaturated fat 12.329g 13.371g Cashew butter
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

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

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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%
Almond
30%
Cashew butter
Minerals Daily Need Coverage Score
142%
Almond
135%
Cashew butter

Comparison summary

Which food is lower in glycemic index?
Cashew butter
Cashew butter is lower in glycemic index (difference - 0)
Which food is cheaper?
Cashew butter
Cashew butter is cheaper (difference - $2.4)
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 4.74g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 294mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 6.804g)
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food contains less Cholesterol?
?
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.