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Cashew butter vs. Peanut — In-Depth Nutrition Comparison

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A recap on differences between Cashew butter and Peanut

  • Cashew butter is higher in Copper, and Vitamin K, yet Peanut is higher in Vitamin B3, Folate, Vitamin B1, Fiber, Vitamin E , and Vitamin B6.
  • Peanut covers your daily Vitamin B3 needs 68% more than Cashew butter.
  • The amount of Sodium in Peanut is lower.

Food varieties used in this article are Nuts, cashew butter, plain, with salt added and Peanuts, all types, raw.

Infographic

Cashew butter vs Peanut 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%
Peanut
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains more MagnesiumMagnesium +22.6%
Contains more CopperCopper +53.7%
Contains more ZincZinc +35.5%
Contains more SeleniumSelenium +29.2%
Contains more CalciumCalcium +50.8%
Contains more PotassiumPotassium +57.7%
Contains less SodiumSodium -93.9%
~equal in Iron ~4.58mg
~equal in Phosphorus ~376mg

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%
Peanut
6
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% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Contains more Vitamin B2Vitamin B2 +17.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin E Vitamin E +64%
Contains more Vitamin B1Vitamin B1 +305.1%
Contains more Vitamin B3Vitamin B3 +989%
Contains more Vitamin B6Vitamin B6 +71.4%
Contains more FolateFolate +336.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~52.5mg

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
Peanut
3
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more CarbsCarbs +87.8%
Contains more ProteinProtein +112.9%
Contains more WaterWater +177.8%
~equal in Fats ~49.24g
~equal in Other ~2.33g

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
Peanut
2
14% 53% 34%
Saturated Fat: Sat. Fat 6.279 g
Monounsaturated Fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated Fat -40.8%
Contains more Poly. FatPolyunsaturated fat +16.4%
~equal in Monounsaturated Fat ~24.426g

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 Peanut
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
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cashew butter Peanut Opinion
Calories 609kcal 567kcal Cashew butter
Protein 12.12g 25.8g Peanut
Fats 53.03g 49.24g Cashew butter
Net carbs 27.3g 7.63g Cashew butter
Carbs 30.3g 16.13g Cashew butter
Magnesium 206mg 168mg Cashew butter
Calcium 61mg 92mg Peanut
Potassium 447mg 705mg Peanut
Iron 4.91mg 4.58mg Cashew butter
Sugar 9.09g 4.72g Peanut
Fiber 3g 8.5g Peanut
Copper 1.758mg 1.144mg Cashew butter
Zinc 4.43mg 3.27mg Cashew butter
Phosphorus 388mg 376mg Cashew butter
Sodium 295mg 18mg Peanut
Vitamin E 5.08mg 8.33mg Peanut
Manganese 1.934mg Peanut
Selenium 9.3µg 7.2µg Cashew butter
Vitamin B1 0.158mg 0.64mg Peanut
Vitamin B2 0.159mg 0.135mg Cashew butter
Vitamin B3 1.108mg 12.066mg Peanut
Vitamin B5 1.767mg Peanut
Vitamin B6 0.203mg 0.348mg Peanut
Vitamin K 30.3µg 0µg Cashew butter
Folate 55µg 240µg Peanut
Choline 48.3mg 52.5mg Peanut
Saturated Fat 10.606g 6.279g Peanut
Monounsaturated Fat 26.709g 24.426g Cashew butter
Polyunsaturated fat 13.371g 15.558g Peanut
Tryptophan 0.162mg 0.25mg Peanut
Threonine 0.388mg 0.883mg Peanut
Isoleucine 0.445mg 0.907mg Peanut
Leucine 0.831mg 1.672mg Peanut
Lysine 0.523mg 0.926mg Peanut
Methionine 0.204mg 0.317mg Peanut
Phenylalanine 0.537mg 1.377mg Peanut
Valine 0.617mg 1.082mg Peanut
Histidine 0.257mg 0.652mg Peanut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew butter Peanut
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
75%
Peanut
Minerals Daily Need Coverage Score
135%
Cashew butter
131%
Peanut

Comparison summary

Which food is lower in Sugar?
Peanut
Peanut is lower in Sugar (difference - 4.37g)
Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 277mg)
Which food is lower in Saturated Fat?
Peanut
Peanut is lower in Saturated Fat (difference - 4.327g)
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is lower in glycemic index?
Cashew butter
Cashew butter is lower in glycemic index (difference - 13)
Which food is cheaper?
Cashew butter
Cashew butter is cheaper (difference - $2.8)
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)

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.