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Cashew butter vs. Acorns — In-Depth Nutrition Comparison

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What are the main differences between Cashew butter and Acorns?

  • Cashew butter is richer in Copper, Iron, Phosphorus, Zinc, and Magnesium, while Acorns are higher in Vitamin B6, and Folate.
  • Cashew butter's daily need coverage for Copper is 126% higher.

We used Nuts, cashew butter, plain, with salt added and Nuts, acorns, raw types in this comparison.

Infographic

Cashew butter vs Acorns 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 147% 18% 39% 184% 586% 121% 166% 38% 0% 51%
Acorns
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 44% 12% 48% 30% 207% 14% 34% 0% 174% 0%
Contains more MagnesiumMagnesium +232.3%
Contains more CalciumCalcium +48.8%
Contains more IronIron +521.5%
Contains more CopperCopper +183.1%
Contains more ZincZinc +768.6%
Contains more PhosphorusPhosphorus +391.1%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +20.6%
Contains less SodiumSodium -100%

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% 102% 0% 40% 37% 21% 0% 47% 0% 76% 41% 26%
Acorns
5
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% 2.3% 0% 0% 28% 27% 34% 43% 122% 0% 0% 65% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +41.1%
Contains more Vitamin B2Vitamin B2 +34.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +64.9%
Contains more Vitamin B6Vitamin B6 +160.1%
Contains more FolateFolate +58.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Acorns
2
6% 24% 41% 28%
Protein: 6.15 g
Fats: 23.86 g
Carbs: 40.75 g
Water: 27.9 g
Other: 1.34 g
Contains more ProteinProtein +97.1%
Contains more FatsFats +122.3%
Contains more OtherOther +64.9%
Contains more CarbsCarbs +34.5%
Contains more WaterWater +1092.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated Fat: Sat. Fat 10.606 g
Monounsaturated Fat: Mono. Fat 26.709 g
Polyunsaturated fat: Poly. Fat 13.371 g
Acorns
1
14% 66% 20%
Saturated Fat: Sat. Fat 3.102 g
Monounsaturated Fat: Mono. Fat 15.109 g
Polyunsaturated fat: Poly. Fat 4.596 g
Contains more Mono. FatMonounsaturated Fat +76.8%
Contains more Poly. FatPolyunsaturated fat +190.9%
Contains less Sat. FatSaturated Fat -70.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew butter Acorns Opinion
Calories 609kcal 387kcal Cashew butter
Protein 12.12g 6.15g Cashew butter
Fats 53.03g 23.86g Cashew butter
Net carbs 27.3g 40.75g Acorns
Carbs 30.3g 40.75g Acorns
Magnesium 206mg 62mg Cashew butter
Calcium 61mg 41mg Cashew butter
Potassium 447mg 539mg Acorns
Iron 4.91mg 0.79mg Cashew butter
Sugar 9.09g Acorns
Fiber 3g Cashew butter
Copper 1.758mg 0.621mg Cashew butter
Zinc 4.43mg 0.51mg Cashew butter
Phosphorus 388mg 79mg Cashew butter
Sodium 295mg 0mg Acorns
Vitamin A 0IU 39IU Acorns
Vitamin A RAE 0µg 2µg Acorns
Vitamin E 5.08mg Cashew butter
Manganese 1.337mg Acorns
Selenium 9.3µg Cashew butter
Vitamin B1 0.158mg 0.112mg Cashew butter
Vitamin B2 0.159mg 0.118mg Cashew butter
Vitamin B3 1.108mg 1.827mg Acorns
Vitamin B5 0.715mg Acorns
Vitamin B6 0.203mg 0.528mg Acorns
Vitamin K 30.3µg Cashew butter
Folate 55µg 87µg Acorns
Choline 48.3mg Cashew butter
Saturated Fat 10.606g 3.102g Acorns
Monounsaturated Fat 26.709g 15.109g Cashew butter
Polyunsaturated fat 13.371g 4.596g Cashew butter
Tryptophan 0.162mg 0.074mg Cashew butter
Threonine 0.388mg 0.236mg Cashew butter
Isoleucine 0.445mg 0.285mg Cashew butter
Leucine 0.831mg 0.489mg Cashew butter
Lysine 0.523mg 0.384mg Cashew butter
Methionine 0.204mg 0.103mg Cashew butter
Phenylalanine 0.537mg 0.269mg Cashew butter
Valine 0.617mg 0.345mg Cashew butter
Histidine 0.257mg 0.17mg Cashew butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew butter Acorns
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
30%
Cashew butter
25%
Acorns
Minerals Daily Need Coverage Score
135%
Cashew butter
56%
Acorns

Comparison summary

Which food is richer in minerals?
Cashew butter
Cashew butter is relatively richer in minerals
Which food is lower in Sugar?
Acorns
Acorns is lower in Sugar (difference - 9.09g)
Which food contains less Sodium?
Acorns
Acorns contains less Sodium (difference - 295mg)
Which food is lower in Saturated Fat?
Acorns
Acorns is lower in Saturated Fat (difference - 7.504g)
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 cheaper?
?
The foods are relatively equal in price ($)
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. Cashew butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168597/nutrients
  2. Acorns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170157/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.