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Cashew butter vs. Ginkgo nuts — In-Depth Nutrition Comparison

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A recap on differences between Cashew butter and Ginkgo nuts

  • Cashew butter is higher in Copper, Iron, Magnesium, Phosphorus, and Zinc, yet Ginkgo nuts are higher in Vitamin B3, Vitamin C, and Vitamin B6.
  • Cashew butter covers your daily Copper needs 165% more than Ginkgo nuts.
  • Cashew butter contains 42 times more Sodium than Ginkgo nuts. While Cashew butter contains 295mg of Sodium, Ginkgo nuts contain only 7mg.

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

Infographic

Cashew butter vs Ginkgo nuts 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 19% 0.6% 45% 38% 91% 9.3% 53% 0.91% 15% 0%
Contains more MagnesiumMagnesium +663%
Contains more CalciumCalcium +2950%
Contains more IronIron +391%
Contains more CopperCopper +541.6%
Contains more ZincZinc +1202.9%
Contains more PhosphorusPhosphorus +212.9%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +14.1%
Contains less SodiumSodium -97.6%

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 50% 33% 0% 0% 55% 21% 113% 9.6% 76% 0% 0% 41% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B2Vitamin B2 +76.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +39.2%
Contains more Vitamin B3Vitamin B3 +441.5%
Contains more Vitamin B6Vitamin B6 +61.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~54µg

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
4% 2% 38% 55%
Protein: 4.32 g
Fats: 1.68 g
Carbs: 37.6 g
Water: 55.2 g
Other: 1.2 g
Contains more ProteinProtein +180.6%
Contains more FatsFats +3056.5%
Contains more OtherOther +84.2%
Contains more CarbsCarbs +24.1%
Contains more WaterWater +2259%

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
21% 40% 40%
Saturated Fat: Sat. Fat 0.319 g
Monounsaturated Fat: Mono. Fat 0.619 g
Polyunsaturated fat: Poly. Fat 0.618 g
Contains more Mono. FatMonounsaturated Fat +4214.9%
Contains more Poly. FatPolyunsaturated fat +2063.6%
Contains less Sat. FatSaturated Fat -97%

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 Ginkgo nuts
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals 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 Ginkgo nuts Opinion
Calories 609kcal 182kcal Cashew butter
Protein 12.12g 4.32g Cashew butter
Fats 53.03g 1.68g Cashew butter
Vitamin C 0mg 15mg Ginkgo nuts
Net carbs 27.3g 37.6g Ginkgo nuts
Carbs 30.3g 37.6g Ginkgo nuts
Magnesium 206mg 27mg Cashew butter
Calcium 61mg 2mg Cashew butter
Potassium 447mg 510mg Ginkgo nuts
Iron 4.91mg 1mg Cashew butter
Sugar 9.09g Ginkgo nuts
Fiber 3g Cashew butter
Copper 1.758mg 0.274mg Cashew butter
Zinc 4.43mg 0.34mg Cashew butter
Phosphorus 388mg 124mg Cashew butter
Sodium 295mg 7mg Ginkgo nuts
Vitamin A 0IU 558IU Ginkgo nuts
Vitamin A RAE 0µg 28µg Ginkgo nuts
Vitamin E 5.08mg Cashew butter
Manganese 0.113mg Ginkgo nuts
Selenium 9.3µg Cashew butter
Vitamin B1 0.158mg 0.22mg Ginkgo nuts
Vitamin B2 0.159mg 0.09mg Cashew butter
Vitamin B3 1.108mg 6mg Ginkgo nuts
Vitamin B5 0.16mg Ginkgo nuts
Vitamin B6 0.203mg 0.328mg Ginkgo nuts
Vitamin K 30.3µg Cashew butter
Folate 55µg 54µg Cashew butter
Choline 48.3mg Cashew butter
Saturated Fat 10.606g 0.319g Ginkgo nuts
Monounsaturated Fat 26.709g 0.619g Cashew butter
Polyunsaturated fat 13.371g 0.618g Cashew butter
Tryptophan 0.162mg 0.071mg Cashew butter
Threonine 0.388mg 0.268mg Cashew butter
Isoleucine 0.445mg 0.209mg Cashew butter
Leucine 0.831mg 0.316mg Cashew butter
Lysine 0.523mg 0.206mg Cashew butter
Methionine 0.204mg 0.055mg Cashew butter
Phenylalanine 0.537mg 0.171mg Cashew butter
Valine 0.617mg 0.283mg Cashew butter
Histidine 0.257mg 0.102mg Cashew butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew butter Ginkgo nuts
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
31%
Ginkgo nuts
Minerals Daily Need Coverage Score
135%
Cashew butter
27%
Ginkgo nuts

Comparison summary

Which food is lower in Sugar?
Ginkgo nuts
Ginkgo nuts is lower in Sugar (difference - 9.09g)
Which food contains less Sodium?
Ginkgo nuts
Ginkgo nuts contains less Sodium (difference - 288mg)
Which food is lower in Saturated Fat?
Ginkgo nuts
Ginkgo nuts is lower in Saturated Fat (difference - 10.287g)
Which food is richer in minerals?
Cashew butter
Cashew butter is relatively richer in minerals
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. Ginkgo nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170584/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.