Cashew butter vs. Cashew — In-Depth Nutrition Comparison
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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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.12 g
Fats:
53.03 g
Carbs:
30.3 g
Water:
2.34 g
Other:
2.21 g
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
Saturated fat:
Sat. Fat
10.606 g
Monounsaturated fat:
Mono. Fat
26.709 g
Polyunsaturated fat:
Poly. Fat
13.371 g
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.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.655mg | 72% | |
| Copper | 1.758mg | 2.195mg | 49% |
| Polyunsaturated fat | 13.371g | 7.845g | 37% |
| Phosphorus | 388mg | 593mg | 29% |
| Vitamin E | 5.08mg | 0.9mg | 28% |
| Vitamin B1 | 0.158mg | 0.423mg | 22% |
| Iron | 4.91mg | 6.68mg | 22% |
| Magnesium | 206mg | 292mg | 20% |
| Selenium | 9.3µg | 19.9µg | 19% |
| Vitamin B5 | 0.864mg | 17% | |
| Vitamin B6 | 0.203mg | 0.417mg | 16% |
| Fats | 53.03g | 43.85g | 14% |
| Saturated fat | 10.606g | 7.783g | 13% |
| Zinc | 4.43mg | 5.78mg | 12% |
| Sodium | 295mg | 12mg | 12% |
| Protein | 12.12g | 18.22g | 12% |
| Starch | 23.49g | 10% | |
| Choline | 48.3mg | 9% | |
| Folate | 55µg | 25µg | 8% |
| Vitamin B2 | 0.159mg | 0.058mg | 8% |
| Monounsaturated fat | 26.709g | 23.797g | 7% |
| Potassium | 447mg | 660mg | 6% |
| Vitamin K | 30.3µg | 34.1µg | 3% |
| Calories | 609kcal | 553kcal | 3% |
| Calcium | 61mg | 37mg | 2% |
| Fiber | 3g | 3.3g | 1% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Carbs | 30.3g | 30.19g | 0% |
| Net carbs | 27.3g | 26.89g | N/A |
| Sugar | 9.09g | 5.91g | N/A |
| Vitamin B3 | 1.108mg | 1.062mg | 0% |
| Tryptophan | 0.162mg | 0.287mg | 0% |
| Threonine | 0.388mg | 0.688mg | 0% |
| Isoleucine | 0.445mg | 0.789mg | 0% |
| Leucine | 0.831mg | 1.472mg | 0% |
| Lysine | 0.523mg | 0.928mg | 0% |
| Methionine | 0.204mg | 0.362mg | 0% |
| Phenylalanine | 0.537mg | 0.951mg | 0% |
| Valine | 0.617mg | 1.094mg | 0% |
| Histidine | 0.257mg | 0.456mg | 0% |
| Fructose | 0.05g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
135%
200%
Comparison summary
Which food is lower in glycemic index?
Cashew butter is lower in glycemic index (difference - 25)
Which food is cheaper?
Cashew butter is cheaper (difference - $2.5)
Which food is lower in Sugar?
Cashew is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Cashew contains less Sodium (difference - 283mg)
Which food is lower in Saturated fat?
Cashew is lower in Saturated fat (difference - 2.823g)
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.