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

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A recap on the 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
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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.
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% 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 EVitamin 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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~52mg

All nutrients comparison - raw data values

Nutrient Cashew butter Mixed nuts DV% diff.
Copper 1.758mg 0.907mg 95%
Manganese 2.04mg 89%
Selenium 9.3µg 33.9µg 45%
Vitamin B3 1.108mg 7.709mg 41%
Iron 4.91mg 2.61mg 29%
Vitamin B5 1.14mg 23%
Vitamin K 30.3µg 5.7µg 21%
Vitamin E 5.08mg 7.82mg 18%
Protein 12.12g 20.04g 16%
Fiber 3g 7g 16%
Sodium 295mg 5mg 13%
Vitamin B6 0.203mg 0.352mg 11%
Phosphorus 388mg 456mg 10%
Zinc 4.43mg 3.36mg 10%
Saturated fat 10.606g 8.711g 9%
Polyunsaturated fat 13.371g 14.612g 8%
Folate 55µg 83µg 7%
Calcium 61mg 117mg 6%
Potassium 447mg 632mg 5%
Magnesium 206mg 229mg 5%
Monounsaturated fat 26.709g 28.488g 4%
Vitamin B1 0.158mg 0.189mg 3%
Vitamin B2 0.159mg 0.196mg 3%
Carbs 30.3g 21.05g 3%
Starch 4.2g 2%
Choline 48.3mg 52mg 1%
Vitamin C 0mg 0.5mg 1%
Fats 53.03g 53.95g 1%
Calories 609kcal 607kcal 0%
Net carbs 27.3g 14.05g N/A
Sugar 9.09g 4.15g N/A
Trans fat 0g 0.055g N/A
Tryptophan 0.162mg 0.22mg 0%
Threonine 0.388mg 0.703mg 0%
Isoleucine 0.445mg 0.826mg 0%
Leucine 0.831mg 1.656mg 0%
Lysine 0.523mg 0.782mg 0%
Methionine 0.204mg 0.283mg 0%
Phenylalanine 0.537mg 1.182mg 0%
Valine 0.617mg 1.001mg 0%
Histidine 0.257mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

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

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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.