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

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A recap on differences between Cashew butter and Mixed nuts

  • Cashew butter is higher in Copper, Iron, Vitamin K, and Zinc, yet Mixed nuts are higher in Selenium, Vitamin B3, Vitamin E , Fiber, and Vitamin B6.
  • Cashew butter covers your daily Copper needs 95% more than Mixed nuts.
  • Cashew butter contains 59 times more Sodium than Mixed nuts. While Cashew butter contains 295mg of Sodium, Mixed nuts contain only 5mg.

Food varieties used in this article are Nuts, cashew butter, plain, with salt added and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Cashew butter vs Mixed 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more IronIron +88.1%
Contains more CopperCopper +93.8%
Contains more ZincZinc +31.8%
Contains more MagnesiumMagnesium +11.2%
Contains more CalciumCalcium +91.8%
Contains more PotassiumPotassium +41.4%
Contains more PhosphorusPhosphorus +17.5%
Contains less SodiumSodium -98.3%
Contains more SeleniumSelenium +264.5%

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 1.7% 0.18% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin KVitamin K +431.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +53.9%
Contains more Vitamin B1Vitamin B1 +19.6%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B3Vitamin B3 +595.8%
Contains more Vitamin B6Vitamin B6 +73.4%
Contains more FolateFolate +50.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~52mg

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +43.9%
Contains more WaterWater +12.5%
Contains more ProteinProtein +65.3%
Contains more OtherOther +30.3%
~equal in Fats ~53.95g

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
17% 55% 28%
Saturated Fat: Sat. Fat 8.711 g
Monounsaturated Fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated Fat -17.9%
~equal in Monounsaturated Fat ~28.488g
~equal in Polyunsaturated fat ~14.612g

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

All nutrients comparison - raw data values

Nutrient Cashew butter Mixed nuts Opinion
Calories 609kcal 607kcal Cashew butter
Protein 12.12g 20.04g Mixed nuts
Fats 53.03g 53.95g Mixed nuts
Vitamin C 0mg 0.5mg Mixed nuts
Net carbs 27.3g 14.05g Cashew butter
Carbs 30.3g 21.05g Cashew butter
Magnesium 206mg 229mg Mixed nuts
Calcium 61mg 117mg Mixed nuts
Potassium 447mg 632mg Mixed nuts
Iron 4.91mg 2.61mg Cashew butter
Sugar 9.09g 4.15g Mixed nuts
Fiber 3g 7g Mixed nuts
Copper 1.758mg 0.907mg Cashew butter
Zinc 4.43mg 3.36mg Cashew butter
Starch 4.2g Mixed nuts
Phosphorus 388mg 456mg Mixed nuts
Sodium 295mg 5mg Mixed nuts
Vitamin A 0IU 3IU Mixed nuts
Vitamin E 5.08mg 7.82mg Mixed nuts
Manganese 2.04mg Mixed nuts
Selenium 9.3µg 33.9µg Mixed nuts
Vitamin B1 0.158mg 0.189mg Mixed nuts
Vitamin B2 0.159mg 0.196mg Mixed nuts
Vitamin B3 1.108mg 7.709mg Mixed nuts
Vitamin B5 1.14mg Mixed nuts
Vitamin B6 0.203mg 0.352mg Mixed nuts
Vitamin K 30.3µg 5.7µg Cashew butter
Folate 55µg 83µg Mixed nuts
Trans Fat 0g 0.055g Cashew butter
Choline 48.3mg 52mg Mixed nuts
Saturated Fat 10.606g 8.711g Mixed nuts
Monounsaturated Fat 26.709g 28.488g Mixed nuts
Polyunsaturated fat 13.371g 14.612g Mixed nuts
Tryptophan 0.162mg 0.22mg Mixed nuts
Threonine 0.388mg 0.703mg Mixed nuts
Isoleucine 0.445mg 0.826mg Mixed nuts
Leucine 0.831mg 1.656mg Mixed nuts
Lysine 0.523mg 0.782mg Mixed nuts
Methionine 0.204mg 0.283mg Mixed nuts
Phenylalanine 0.537mg 1.182mg Mixed nuts
Valine 0.617mg 1.001mg Mixed nuts
Histidine 0.257mg 0.572mg Mixed nuts
Omega-3 - EPA 0g 0.005g Mixed nuts
Omega-3 - ALA 0.082g Mixed nuts
Omega-6 - Eicosadienoic acid 0.013g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew butter Mixed nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
50%
Mixed nuts
Minerals Daily Need Coverage Score
135%
Cashew butter
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 4.94g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 290mg)
Which food is lower in Saturated Fat?
Mixed nuts
Mixed nuts is lower in Saturated Fat (difference - 1.895g)
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in glycemic index?
Cashew butter
Cashew butter is lower in glycemic index (difference - 24)
Which food is cheaper?
Cashew butter
Cashew butter is cheaper (difference - $3)
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.

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.