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Cashew butter vs. Brazil nut — In-Depth Nutrition Comparison

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What are the main differences between Cashew butter and Brazil nut?

  • Cashew butter is richer in Iron, and Vitamin K, while Brazil nut is higher in Selenium, Phosphorus, Magnesium, Vitamin B1, Fiber, and Calcium.
  • Brazil nut's daily need coverage for Selenium is 3469% higher.
  • Brazil nut is lower in Sodium.

We used Nuts, cashew butter, plain, with salt added and Nuts, brazilnuts, dried, unblanched types in this comparison.

Infographic

Cashew butter vs Brazil nut 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.
Contains more Iron +102.1%
Contains more Calcium +162.3%
Contains more Magnesium +82.5%
Contains more Phosphorus +86.9%
Contains more Potassium +47.4%
Contains less Sodium -99%
Contains more Selenium +20512.9%
Equal in Zinc - 4.06
Equal in Copper - 1.743
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 185% 148% 167% 40% 39% 121% 586% 0% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Contains more Iron +102.1%
Contains more Calcium +162.3%
Contains more Magnesium +82.5%
Contains more Phosphorus +86.9%
Contains more Potassium +47.4%
Contains less Sodium -99%
Contains more Selenium +20512.9%
Equal in Zinc - 4.06
Equal in Copper - 1.743

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 B2 +354.3%
Contains more Vitamin B3 +275.6%
Contains more Vitamin B6 +101%
Contains more Folate +150%
Contains more Choline +67.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +11.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +290.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 102% 0% 0% 40% 37% 21% 0% 47% 42% 0% 27% 76%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 16% 0%
Contains more Vitamin B2 +354.3%
Contains more Vitamin B3 +275.6%
Contains more Vitamin B6 +101%
Contains more Folate +150%
Contains more Choline +67.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +11.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +290.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +158.1%
Contains more Protein +18.2%
Contains more Fats +26.5%
Contains more Water +46.2%
Contains more Other +54.8%
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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more Carbs +158.1%
Contains more Protein +18.2%
Contains more Fats +26.5%
Contains more Water +46.2%
Contains more Other +54.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -34.3%
Contains more Monounsaturated Fat +11.9%
Contains more Polyunsaturated fat +82.5%
21% 53% 26%
Saturated Fat: 10.606 g
Monounsaturated Fat: 26.709 g
Polyunsaturated fat: 13.371 g
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Contains less Saturated Fat -34.3%
Contains more Monounsaturated Fat +11.9%
Contains more Polyunsaturated fat +82.5%

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

All nutrients comparison - raw data values

Nutrient Cashew butter Brazil nut Opinion
Net carbs 27.3g 4.24g Cashew butter
Protein 12.12g 14.32g Brazil nut
Fats 53.03g 67.1g Brazil nut
Carbs 30.3g 11.74g Cashew butter
Calories 609kcal 659kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 9.09g 2.33g Brazil nut
Fiber 3g 7.5g Brazil nut
Calcium 61mg 160mg Brazil nut
Iron 4.91mg 2.43mg Cashew butter
Magnesium 206mg 376mg Brazil nut
Phosphorus 388mg 725mg Brazil nut
Potassium 447mg 659mg Brazil nut
Sodium 295mg 3mg Brazil nut
Zinc 4.43mg 4.06mg Cashew butter
Copper 1.758mg 1.743mg Cashew butter
Manganese 1.223mg Brazil nut
Selenium 9.3µg 1917µg Brazil nut
Vitamin E 5.08mg 5.65mg Brazil nut
Vitamin C 0mg 0.7mg Brazil nut
Vitamin B1 0.158mg 0.617mg Brazil nut
Vitamin B2 0.159mg 0.035mg Cashew butter
Vitamin B3 1.108mg 0.295mg Cashew butter
Vitamin B5 0.184mg Brazil nut
Vitamin B6 0.203mg 0.101mg Cashew butter
Folate 55µg 22µg Cashew butter
Choline 48.3mg 28.8mg Cashew butter
Vitamin K 30.3µg 0µg Cashew butter
Tryptophan 0.162mg 0.135mg Cashew butter
Threonine 0.388mg 0.365mg Cashew butter
Isoleucine 0.445mg 0.518mg Brazil nut
Leucine 0.831mg 1.19mg Brazil nut
Lysine 0.523mg 0.49mg Cashew butter
Methionine 0.204mg 1.124mg Brazil nut
Phenylalanine 0.537mg 0.639mg Brazil nut
Valine 0.617mg 0.76mg Brazil nut
Histidine 0.257mg 0.409mg Brazil nut
Saturated Fat 10.606g 16.134g Cashew butter
Monounsaturated Fat 26.709g 23.879g Cashew butter
Polyunsaturated fat 13.371g 24.399g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew butter Brazil nut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
27%
Brazil nut
Minerals Daily Need Coverage Score
135%
Cashew butter
1208%
Brazil nut

Comparison summary

Which food is lower in Saturated Fat?
Cashew butter
Cashew butter is lower in Saturated Fat (difference - 5.528g)
Which food is lower in glycemic index?
Cashew butter
Cashew butter is lower in glycemic index (difference - 10)
Which food is cheaper?
Cashew butter
Cashew butter is cheaper (difference - $3.4)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 6.76g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 292mg)
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.
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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.