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Cashew butter vs. Pecan — In-Depth Nutrition Comparison

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Significant differences between cashew butter and pecan

  • Cashew butter has more copper, iron, vitamin E, vitamin K, magnesium, and phosphorus; however, pecan is richer in vitamin B1 and fiber.
  • Cashew butter covers your daily copper needs 62% more than pecan.

Specific food types used in this comparison are Nuts, cashew butter, plain, with salt added and Nuts, pecans.

Infographic

Cashew butter vs Pecan 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%
Pecan
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Contains more MagnesiumMagnesium +70.2%
Contains more IronIron +94.1%
Contains more CopperCopper +46.5%
Contains more PhosphorusPhosphorus +40.1%
Contains more SeleniumSelenium +144.7%
Contains more CalciumCalcium +14.8%
Contains less SodiumSodium -100%
~equal in Potassium ~410mg
~equal in Zinc ~4.53mg

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%
Pecan
4
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 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Contains more Vitamin EVitamin E +262.9%
Contains more Vitamin B2Vitamin B2 +22.3%
Contains more Vitamin KVitamin K +765.7%
Contains more FolateFolate +150%
Contains more CholineCholine +19.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +317.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.167mg
~equal in Vitamin B6 ~0.21mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew butter Pecan DV% diff.
Manganese 4.5mg 196%
Copper 1.758mg 1.2mg 62%
Polyunsaturated fat 13.371g 21.614g 55%
Vitamin B1 0.158mg 0.66mg 42%
Monounsaturated fat 26.709g 40.801g 35%
Iron 4.91mg 2.53mg 30%
Fats 53.03g 71.97g 29%
Fiber 3g 9.6g 26%
Vitamin E 5.08mg 1.4mg 25%
Vitamin K 30.3µg 3.5µg 22%
Magnesium 206mg 121mg 20%
Saturated fat 10.606g 6.18g 20%
Vitamin B5 0.863mg 17%
Phosphorus 388mg 277mg 16%
Sodium 295mg 0mg 13%
Selenium 9.3µg 3.8µg 10%
Folate 55µg 22µg 8%
Protein 12.12g 9.17g 6%
Carbs 30.3g 13.86g 5%
Calories 609kcal 691kcal 4%
Vitamin B2 0.159mg 0.13mg 2%
Vitamin C 0mg 1.1mg 1%
Zinc 4.43mg 4.53mg 1%
Vitamin B6 0.203mg 0.21mg 1%
Potassium 447mg 410mg 1%
Choline 48.3mg 40.5mg 1%
Calcium 61mg 70mg 1%
Net carbs 27.3g 4.26g N/A
Sugar 9.09g 3.97g N/A
Starch 0.46g 0%
Vitamin A 0µg 3µg 0%
Vitamin B3 1.108mg 1.167mg 0%
Tryptophan 0.162mg 0.093mg 0%
Threonine 0.388mg 0.306mg 0%
Isoleucine 0.445mg 0.336mg 0%
Leucine 0.831mg 0.598mg 0%
Lysine 0.523mg 0.287mg 0%
Methionine 0.204mg 0.183mg 0%
Phenylalanine 0.537mg 0.426mg 0%
Valine 0.617mg 0.411mg 0%
Histidine 0.257mg 0.262mg 0%
Fructose 0.04g 0%

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
Pecan
2
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more ProteinProtein +32.2%
Contains more CarbsCarbs +118.6%
Contains more OtherOther +49.3%
Contains more FatsFats +35.7%
Contains more WaterWater +50.4%

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
Pecan
3
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
Contains less Sat. FatSaturated fat -41.7%
Contains more Mono. FatMonounsaturated fat +52.8%
Contains more Poly. FatPolyunsaturated fat +61.6%

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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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.