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Cashew butter vs. Peanut butter — In-Depth Nutrition Comparison

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What are the main differences between Cashew butter and Peanut butter?

  • Cashew butter is richer in Copper, Iron, Vitamin K, Zinc, Selenium, and Magnesium, while Peanut butter is higher in Vitamin B3, Vitamin E , and Vitamin B6.
  • Cashew butter's daily need coverage for Copper is 148% higher.
  • Peanut butter has 101 times less Vitamin K than Cashew butter. Cashew butter has 30.3µg of Vitamin K, while Peanut butter has 0.3µg.
  • Peanut butter is lower in Sodium.

We used Nuts, cashew butter, plain, with salt added and Peanut butter, smooth style, without salt types in this comparison.

Infographic

Cashew butter vs Peanut butter 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 Calcium +24.5%
Contains more Iron +182.2%
Contains more Magnesium +22.6%
Contains more Phosphorus +15.8%
Contains more Zinc +76.5%
Contains more Copper +316.6%
Contains more Selenium +126.8%
Contains more Potassium +24.8%
Contains less Sodium -94.2%
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 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Contains more Calcium +24.5%
Contains more Iron +182.2%
Contains more Magnesium +22.6%
Contains more Phosphorus +15.8%
Contains more Zinc +76.5%
Contains more Copper +316.6%
Contains more Selenium +126.8%
Contains more Potassium +24.8%
Contains less Sodium -94.2%

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 K +10000%
Contains more Vitamin E +79.1%
Contains more Vitamin B2 +20.8%
Contains more Vitamin B3 +1083.4%
Contains more Vitamin B6 +117.2%
Contains more Folate +58.2%
Contains more Choline +30.4%
Equal in Vitamin B1 - 0.15
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% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 35% 1%
Contains more Vitamin K +10000%
Contains more Vitamin E +79.1%
Contains more Vitamin B2 +20.8%
Contains more Vitamin B3 +1083.4%
Contains more Vitamin B6 +117.2%
Contains more Folate +58.2%
Contains more Choline +30.4%
Equal in Vitamin B1 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +35.8%
Contains more Water +90.2%
Contains more Protein +83.3%
Contains more Other +30.8%
Equal in Fats - 51.36
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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more Carbs +35.8%
Contains more Water +90.2%
Contains more Protein +83.3%
Contains more Other +30.8%
Equal in Fats - 51.36

Fat Type Comparison

Fat type breakdown side-by-side comparison
Equal in Saturated Fat - 10.325
Equal in Monounsaturated Fat - 25.941
Equal in Polyunsaturated fat - 12.535
21% 53% 26%
Saturated Fat: 10.606 g
Monounsaturated Fat: 26.709 g
Polyunsaturated fat: 13.371 g
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Equal in Saturated Fat - 10.325
Equal in Monounsaturated Fat - 25.941
Equal in Polyunsaturated fat - 12.535

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 butter
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar 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 butter Opinion
Net carbs 27.3g 17.31g Cashew butter
Protein 12.12g 22.21g Peanut butter
Fats 53.03g 51.36g Cashew butter
Carbs 30.3g 22.31g Cashew butter
Calories 609kcal 598kcal Cashew butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 9.09g 10.49g Cashew butter
Fiber 3g 5g Peanut butter
Calcium 61mg 49mg Cashew butter
Iron 4.91mg 1.74mg Cashew butter
Magnesium 206mg 168mg Cashew butter
Phosphorus 388mg 335mg Cashew butter
Potassium 447mg 558mg Peanut butter
Sodium 295mg 17mg Peanut butter
Zinc 4.43mg 2.51mg Cashew butter
Copper 1.758mg 0.422mg Cashew butter
Manganese 1.665mg Peanut butter
Selenium 9.3µg 4.1µg Cashew butter
Vitamin E 5.08mg 9.1mg Peanut butter
Vitamin B1 0.158mg 0.15mg Cashew butter
Vitamin B2 0.159mg 0.192mg Peanut butter
Vitamin B3 1.108mg 13.112mg Peanut butter
Vitamin B5 1.137mg Peanut butter
Vitamin B6 0.203mg 0.441mg Peanut butter
Folate 55µg 87µg Peanut butter
Choline 48.3mg 63mg Peanut butter
Vitamin K 30.3µg 0.3µg Cashew butter
Tryptophan 0.162mg 0.231mg Peanut butter
Threonine 0.388mg 0.525mg Peanut butter
Isoleucine 0.445mg 0.616mg Peanut butter
Leucine 0.831mg 1.546mg Peanut butter
Lysine 0.523mg 0.681mg Peanut butter
Methionine 0.204mg 0.265mg Peanut butter
Phenylalanine 0.537mg 1.202mg Peanut butter
Valine 0.617mg 0.782mg Peanut butter
Histidine 0.257mg 0.557mg Peanut butter
Trans Fat 0g 0.075g Cashew butter
Saturated Fat 10.606g 10.325g Peanut butter
Monounsaturated Fat 26.709g 25.941g Cashew butter
Polyunsaturated fat 13.371g 12.535g Cashew butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew butter Peanut butter
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
60%
Peanut butter
Minerals Daily Need Coverage Score
135%
Cashew butter
84%
Peanut butter

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 278mg)
Which food is lower in Saturated Fat?
Peanut butter
Peanut butter is lower in Saturated Fat (difference - 0.281g)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Cashew butter
Cashew butter is lower in Sugar (difference - 1.4g)
Which food is lower in glycemic index?
Cashew butter
Cashew butter is lower in glycemic index (difference - 14)
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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.