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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.
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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more MagnesiumMagnesium +22.6%
Contains more CalciumCalcium +24.5%
Contains more IronIron +182.2%
Contains more CopperCopper +316.6%
Contains more ZincZinc +76.5%
Contains more PhosphorusPhosphorus +15.8%
Contains more SeleniumSelenium +126.8%
Contains more PotassiumPotassium +24.8%
Contains less SodiumSodium -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.
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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin KVitamin K +10000%
Contains more Vitamin EVitamin E +79.1%
Contains more Vitamin B2Vitamin B2 +20.8%
Contains more Vitamin B3Vitamin B3 +1083.4%
Contains more Vitamin B6Vitamin B6 +117.2%
Contains more FolateFolate +58.2%
Contains more CholineCholine +30.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew butter Peanut butter DV% diff.
Copper 1.758mg 0.422mg 148%
Vitamin B3 1.108mg 13.112mg 75%
Manganese 1.665mg 72%
Iron 4.91mg 1.74mg 40%
Vitamin E 5.08mg 9.1mg 27%
Vitamin K 30.3µg 0.3µg 25%
Vitamin B5 1.137mg 23%
Protein 12.12g 22.21g 20%
Vitamin B6 0.203mg 0.441mg 18%
Zinc 4.43mg 2.51mg 17%
Sodium 295mg 17mg 12%
Magnesium 206mg 168mg 9%
Selenium 9.3µg 4.1µg 9%
Fiber 3g 5g 8%
Phosphorus 388mg 335mg 8%
Folate 55µg 87µg 8%
Polyunsaturated fat 13.371g 12.535g 6%
Potassium 447mg 558mg 3%
Choline 48.3mg 63mg 3%
Carbs 30.3g 22.31g 3%
Vitamin B2 0.159mg 0.192mg 3%
Fats 53.03g 51.36g 3%
Monounsaturated fat 26.709g 25.941g 2%
Saturated fat 10.606g 10.325g 1%
Calories 609kcal 598kcal 1%
Vitamin B1 0.158mg 0.15mg 1%
Starch 3.56g 1%
Calcium 61mg 49mg 1%
Net carbs 27.3g 17.31g N/A
Sugar 9.09g 10.49g N/A
Trans fat 0g 0.075g N/A
Tryptophan 0.162mg 0.231mg 0%
Threonine 0.388mg 0.525mg 0%
Isoleucine 0.445mg 0.616mg 0%
Leucine 0.831mg 1.546mg 0%
Lysine 0.523mg 0.681mg 0%
Methionine 0.204mg 0.265mg 0%
Phenylalanine 0.537mg 1.202mg 0%
Valine 0.617mg 0.782mg 0%
Histidine 0.257mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g 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
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 CarbsCarbs +35.8%
Contains more WaterWater +90.2%
Contains more ProteinProtein +83.3%
Contains more OtherOther +30.8%
~equal in Fats ~51.36g

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
~equal in Saturated fat ~10.325g
~equal in Monounsaturated fat ~25.941g
~equal in Polyunsaturated fat ~12.535g

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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. 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.