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  6. Cashew butter vs. Almonds

Cashew butter vs. Almonds — In-Depth Nutrition Comparison

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How are cashew butter and almonds different?

  • Cashew butter is higher in copper, vitamin K, and iron; however, almonds are richer in vitamin E, vitamin B2, fiber, calcium, vitamin B3, and magnesium.
  • Daily need coverage for vitamin E for almonds is 137% higher.
  • Almonds have less saturated fat.

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

Infographic

Cashew butter vs Almonds 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more IronIron +32.3%
Contains more CopperCopper +70.5%
Contains more ZincZinc +42%
Contains more SeleniumSelenium +126.8%
Contains more MagnesiumMagnesium +31.1%
Contains more CalciumCalcium +341%
Contains more PotassiumPotassium +64%
Contains more PhosphorusPhosphorus +24%
Contains less SodiumSodium -99.7%

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%
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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin B6Vitamin B6 +48.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~52.1mg

All nutrients comparison - raw data values

Nutrient Cashew butter Almonds DV% diff.
Vitamin E 5.08mg 25.63mg 137%
Manganese 2.179mg 95%
Copper 1.758mg 1.031mg 81%
Vitamin B2 0.159mg 1.138mg 75%
Fiber 3g 12.5g 38%
Saturated fat 10.606g 3.802g 31%
Vitamin K 30.3µg 0µg 25%
Calcium 61mg 269mg 21%
Protein 12.12g 21.15g 18%
Vitamin B3 1.108mg 3.618mg 16%
Magnesium 206mg 270mg 15%
Iron 4.91mg 3.71mg 15%
Phosphorus 388mg 481mg 13%
Sodium 295mg 1mg 13%
Zinc 4.43mg 3.12mg 12%
Monounsaturated fat 26.709g 31.551g 12%
Selenium 9.3µg 4.1µg 9%
Vitamin B5 0.471mg 9%
Potassium 447mg 733mg 8%
Polyunsaturated fat 13.371g 12.329g 7%
Fats 53.03g 49.93g 5%
Vitamin B6 0.203mg 0.137mg 5%
Vitamin B1 0.158mg 0.205mg 4%
Folate 55µg 44µg 3%
Carbs 30.3g 21.55g 3%
Calories 609kcal 579kcal 2%
Choline 48.3mg 52.1mg 1%
Net carbs 27.3g 9.05g N/A
Sugar 9.09g 4.35g N/A
Starch 0.72g 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.162mg 0.211mg 0%
Threonine 0.388mg 0.601mg 0%
Isoleucine 0.445mg 0.751mg 0%
Leucine 0.831mg 1.473mg 0%
Lysine 0.523mg 0.568mg 0%
Methionine 0.204mg 0.157mg 0%
Phenylalanine 0.537mg 1.132mg 0%
Valine 0.617mg 0.855mg 0%
Histidine 0.257mg 0.539mg 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

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
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
Contains more CarbsCarbs +40.6%
Contains more ProteinProtein +74.5%
Contains more WaterWater +88.5%
Contains more OtherOther +33.9%
~equal in Fats ~49.93g

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
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -64.2%
Contains more Mono. FatMonounsaturated fat +18.1%
~equal in Polyunsaturated fat ~12.329g

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