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  6. Cashew butter vs. Almond

Cashew butter vs. Almond — In-Depth Nutrition Comparison

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How are Cashew butter and Almond different?

  • Cashew butter is higher in Copper, Vitamin K, and Iron, however, Almond is richer in Vitamin E , Vitamin B2, Fiber, Calcium, Vitamin B3, and Magnesium.
  • Daily need coverage for Vitamin E from Almond is 137% higher.
  • Almond has less Saturated Fat.

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

Infographic

Cashew butter vs Almond 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.
Cashew butter
Cashew butter
4
:
6
Almond
Almond
Contains more Iron +32.3%
Contains more Zinc +42%
Contains more Copper +70.5%
Contains more Selenium +126.8%
Contains more Calcium +341%
Contains more Magnesium +31.1%
Contains more Phosphorus +24%
Contains more Potassium +64%
Contains less Sodium -99.7%
Cashew butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 185% 148% 167% 40% 39% 121% 586% 0% 51%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Iron +32.3%
Contains more Zinc +42%
Contains more Copper +70.5%
Contains more Selenium +126.8%
Contains more Calcium +341%
Contains more Magnesium +31.1%
Contains more Phosphorus +24%
Contains more Potassium +64%
Contains less Sodium -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.
Cashew butter
Cashew butter
3
:
6
Almond
Almond
Contains more Vitamin B6 +48.2%
Contains more Folate +25%
Contains more Vitamin K +∞%
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%
Cashew butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 102% 0% 0% 40% 37% 21% 0% 47% 42% 0% 76%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin B6 +48.2%
Contains more Folate +25%
Contains more Vitamin K +∞%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew butter
Cashew butter
2
:
3
Almond
Almond
Contains more Carbs +40.6%
Contains more Protein +74.5%
Contains more Water +88.5%
Contains more Other +33.9%
Equal in Fats - 49.93
Cashew butter
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
Almond
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 Carbs +40.6%
Contains more Protein +74.5%
Contains more Water +88.5%
Contains more Other +33.9%
Equal in Fats - 49.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew butter
Cashew butter
1
:
2
Almond
Almond
Contains less Saturated Fat -64.2%
Contains more Monounsaturated Fat +18.1%
Equal in Polyunsaturated fat - 12.329
Cashew butter
21% 53% 26%
Saturated Fat: 10.606 g
Monounsaturated Fat: 26.709 g
Polyunsaturated fat: 13.371 g
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -64.2%
Contains more Monounsaturated Fat +18.1%
Equal in Polyunsaturated fat - 12.329

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 Almond
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cashew butter Almond Opinion
Net carbs 27.3g 9.05g Cashew butter
Protein 12.12g 21.15g Almond
Fats 53.03g 49.93g Cashew butter
Carbs 30.3g 21.55g Cashew butter
Calories 609kcal 579kcal Cashew butter
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 9.09g 4.35g Almond
Fiber 3g 12.5g Almond
Calcium 61mg 269mg Almond
Iron 4.91mg 3.71mg Cashew butter
Magnesium 206mg 270mg Almond
Phosphorus 388mg 481mg Almond
Potassium 447mg 733mg Almond
Sodium 295mg 1mg Almond
Zinc 4.43mg 3.12mg Cashew butter
Copper 1.758mg 1.031mg Cashew butter
Manganese 2.179mg Almond
Selenium 9.3µg 4.1µg Cashew butter
Vitamin A 0IU 2IU Almond
Vitamin E 5.08mg 25.63mg Almond
Vitamin B1 0.158mg 0.205mg Almond
Vitamin B2 0.159mg 1.138mg Almond
Vitamin B3 1.108mg 3.618mg Almond
Vitamin B5 0.471mg Almond
Vitamin B6 0.203mg 0.137mg Cashew butter
Folate 55µg 44µg Cashew butter
Vitamin K 30.3µg 0µg Cashew butter
Tryptophan 0.162mg 0.211mg Almond
Threonine 0.388mg 0.601mg Almond
Isoleucine 0.445mg 0.751mg Almond
Leucine 0.831mg 1.473mg Almond
Lysine 0.523mg 0.568mg Almond
Methionine 0.204mg 0.157mg Cashew butter
Phenylalanine 0.537mg 1.132mg Almond
Valine 0.617mg 0.855mg Almond
Histidine 0.257mg 0.539mg Almond
Trans Fat 0g 0.015g Cashew butter
Saturated Fat 10.606g 3.802g Almond
Monounsaturated Fat 26.709g 31.551g Almond
Polyunsaturated fat 13.371g 12.329g 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
Cashew butter Almond
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
30%
Cashew butter
82%
Almond
Minerals Daily Need Coverage Score
135%
Cashew butter
142%
Almond

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 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.
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. Almond - 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.