Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cashew butter vs. Cashew — In-Depth Nutrition Comparison

Compare

A recap on differences between Cashew butter and Cashew

  • Cashew butter is higher in Vitamin E, yet Cashew is higher in Copper, Phosphorus, Iron, Vitamin B1, Magnesium, Selenium, and Vitamin B6.
  • Cashew covers your daily Copper needs 49% more than Cashew butter.
  • Cashew butter contains 25 times more Sodium than Cashew. While Cashew butter contains 295mg of Sodium, Cashew contains only 12mg.

Food varieties used in this article are Nuts, cashew butter, plain, with salt added and Nuts, cashew nuts, raw.

Infographic

Cashew butter vs Cashew 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%
Cashew
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more CalciumCalcium +64.9%
Contains more MagnesiumMagnesium +41.7%
Contains more PotassiumPotassium +47.7%
Contains more IronIron +36%
Contains more CopperCopper +24.9%
Contains more ZincZinc +30.5%
Contains more PhosphorusPhosphorus +52.8%
Contains less SodiumSodium -95.9%
Contains more SeleniumSelenium +114%

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%
Cashew
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin EVitamin E +464.4%
Contains more Vitamin B2Vitamin B2 +174.1%
Contains more FolateFolate +120%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +167.7%
Contains more Vitamin B6Vitamin B6 +105.4%
Contains more Vitamin KVitamin K +12.5%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.062mg
~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
Cashew
3
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more FatsFats +20.9%
Contains more ProteinProtein +50.3%
Contains more WaterWater +122.2%
Contains more OtherOther +14.9%
~equal in Carbs ~30.19g

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
Cashew
1
20% 60% 20%
Saturated Fat: Sat. Fat 7.783 g
Monounsaturated Fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains more Mono. FatMonounsaturated Fat +12.2%
Contains more Poly. FatPolyunsaturated fat +70.4%
Contains less Sat. FatSaturated Fat -26.6%

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

All nutrients comparison - raw data values

Nutrient Cashew butter Cashew Opinion
Calories 609kcal 553kcal Cashew butter
Protein 12.12g 18.22g Cashew
Fats 53.03g 43.85g Cashew butter
Vitamin C 0mg 0.5mg Cashew
Net carbs 27.3g 26.89g Cashew butter
Carbs 30.3g 30.19g Cashew butter
Magnesium 206mg 292mg Cashew
Calcium 61mg 37mg Cashew butter
Potassium 447mg 660mg Cashew
Iron 4.91mg 6.68mg Cashew
Sugar 9.09g 5.91g Cashew
Fiber 3g 3.3g Cashew
Copper 1.758mg 2.195mg Cashew
Zinc 4.43mg 5.78mg Cashew
Starch 23.49g Cashew
Phosphorus 388mg 593mg Cashew
Sodium 295mg 12mg Cashew
Vitamin E 5.08mg 0.9mg Cashew butter
Manganese 1.655mg Cashew
Selenium 9.3µg 19.9µg Cashew
Vitamin B1 0.158mg 0.423mg Cashew
Vitamin B2 0.159mg 0.058mg Cashew butter
Vitamin B3 1.108mg 1.062mg Cashew butter
Vitamin B5 0.864mg Cashew
Vitamin B6 0.203mg 0.417mg Cashew
Vitamin K 30.3µg 34.1µg Cashew
Folate 55µg 25µg Cashew butter
Choline 48.3mg Cashew butter
Saturated Fat 10.606g 7.783g Cashew
Monounsaturated Fat 26.709g 23.797g Cashew butter
Polyunsaturated fat 13.371g 7.845g Cashew butter
Tryptophan 0.162mg 0.287mg Cashew
Threonine 0.388mg 0.688mg Cashew
Isoleucine 0.445mg 0.789mg Cashew
Leucine 0.831mg 1.472mg Cashew
Lysine 0.523mg 0.928mg Cashew
Methionine 0.204mg 0.362mg Cashew
Phenylalanine 0.537mg 0.951mg Cashew
Valine 0.617mg 1.094mg Cashew
Histidine 0.257mg 0.456mg Cashew
Fructose 0.05g Cashew

Which food is preferable for your diet?

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

People also compare

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
32%
Cashew
Minerals Daily Need Coverage Score
135%
Cashew butter
200%
Cashew

Comparison summary

Which food is lower in glycemic index?
Cashew butter
Cashew butter is lower in glycemic index (difference - 25)
Which food is cheaper?
Cashew butter
Cashew butter is cheaper (difference - $2.5)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 283mg)
Which food is lower in Saturated Fat?
Cashew
Cashew is lower in Saturated Fat (difference - 2.823g)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.