Cashew butter vs. Pesto — In-Depth Nutrition Comparison
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The main differences between cashew butter and pesto
- Cashew butter is richer in copper, iron, magnesium, zinc, and phosphorus, yet pesto is richer in vitamin K, vitamin B2, calcium, and vitamin E.
- Daily need coverage for copper for cashew butter is 186% higher.
- Cashew butter contains 9 times more iron than pesto. Cashew butter contains 4.91mg of iron, while pesto contains 0.57mg.
- Pesto contains less saturated Fat.
Food types used in this article are Nuts, cashew butter, plain, with salt added and Sauce, pesto, ready-to-serve, refrigerated.
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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 MagnesiumMagnesium | +338.3% |
| Contains more IronIron | +761.4% |
| Contains more CopperCopper | +2097.5% |
| Contains more ZincZinc | +233.1% |
| Contains more PhosphorusPhosphorus | +42.1% |
| Contains less SodiumSodium | -51.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +401.6% |
| Contains more PotassiumPotassium | +25.3% |
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 B3Vitamin B3 | +111.9% |
| Contains more Vitamin B6Vitamin B6 | +52.6% |
| Contains more FolateFolate | +243.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +43.1% |
| Contains more Vitamin B2Vitamin B2 | +350.9% |
| Contains more Vitamin KVitamin K | +398.7% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.12 g
Fats:
53.03 g
Carbs:
30.3 g
Water:
2.34 g
Other:
2.21 g
Protein:
9.83 g
Fats:
37.6 g
Carbs:
10.09 g
Water:
38.98 g
Other:
3.5 g
| Contains more ProteinProtein | +23.3% |
| Contains more FatsFats | +41% |
| Contains more CarbsCarbs | +200.3% |
| Contains more WaterWater | +1565.8% |
| Contains more OtherOther | +58.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
10.606 g
Monounsaturated fat:
Mono. Fat
26.709 g
Polyunsaturated fat:
Poly. Fat
13.371 g
Saturated Fat:
Sat. Fat
7.07 g
Monounsaturated fat:
Mono. Fat
22.155 g
Polyunsaturated fat:
Poly. Fat
6.546 g
| Contains more Mono. FatMonounsaturated fat | +20.6% |
| Contains more Poly. FatPolyunsaturated fat | +104.3% |
| Contains less Sat. FatSaturated Fat | -33.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 609kcal | 418kcal |
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| Protein | 12.12g | 9.83g |
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| Fats | 53.03g | 37.6g |
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| Net carbs | 27.3g | 8.29g |
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| Carbs | 30.3g | 10.09g |
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| Magnesium | 206mg | 47mg |
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| Calcium | 61mg | 306mg |
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| Potassium | 447mg | 560mg |
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| Iron | 4.91mg | 0.57mg |
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| Sugar | 9.09g | 6.33g |
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| Fiber | 3g | 1.8g |
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| Copper | 1.758mg | 0.08mg |
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| Zinc | 4.43mg | 1.33mg |
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| Starch | 2.2g |
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| Phosphorus | 388mg | 273mg |
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| Sodium | 295mg | 603mg |
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| Vitamin A | 0IU | 1544IU |
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| Vitamin A | 0µg | 77µg |
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| Vitamin E | 5.08mg | 7.27mg |
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| Manganese | 0.586mg |
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| Selenium | 9.3µg |
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| Vitamin B1 | 0.158mg | 0.17mg |
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| Vitamin B2 | 0.159mg | 0.717mg |
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| Vitamin B3 | 1.108mg | 0.523mg |
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| Vitamin B5 | 1.7mg |
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| Vitamin B6 | 0.203mg | 0.133mg |
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| Vitamin K | 30.3µg | 151.1µg |
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| Folate | 55µg | 16µg |
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| Trans Fat | 0g | 0.398g |
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| Choline | 48.3mg |
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| Saturated Fat | 10.606g | 7.07g |
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| Monounsaturated fat | 26.709g | 22.155g |
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| Polyunsaturated fat | 13.371g | 6.546g |
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| Tryptophan | 0.162mg |
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| Threonine | 0.388mg |
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| Isoleucine | 0.445mg |
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| Leucine | 0.831mg |
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| Lysine | 0.523mg |
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| Methionine | 0.204mg |
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| Phenylalanine | 0.537mg |
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| Valine | 0.617mg |
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| Histidine | 0.257mg |
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| Omega-3 - EPA | 0g | 0.002g |
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| Omega-3 - ALA | 1.268g |
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| Omega-3 - DPA | 0g | 0.004g |
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| Omega-3 - Eicosatrienoic acid | 0.002g |
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| Omega-6 - Gamma-linoleic acid | 0.058g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.007g |
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| Omega-6 - Eicosadienoic acid | 0.021g |
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| Omega-6 - Linoleic acid | 4.783g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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%
75%
Minerals Daily Need Coverage Score
135%
53%
Comparison summary
Which food is lower in Cholesterol?
Pesto is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Pesto is lower in Sugar (difference - 2.76g)
Which food is lower in Saturated Fat?
Pesto is lower in Saturated Fat (difference - 3.536g)
Which food contains less Sodium?
Cashew butter contains less Sodium (difference - 308mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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?
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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.