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Cashew vs. Almond butter — In-Depth Nutrition Comparison

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Important differences between cashew and almond butter

  • Cashew has more copper, iron, vitamin B1, selenium, vitamin K, and vitamin B6; however, almond butter has more vitamin E, vitamin B2, calcium, and fiber.
  • Almond butter's daily need coverage for vitamin E is 155% more.

The food varieties used in the comparison are Nuts, cashew nuts, raw and Nuts, almond butter, plain, without salt added.

Infographic

Cashew vs Almond butter 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.
Cashew
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more IronIron +91.4%
Contains more CopperCopper +135%
Contains more ZincZinc +75.7%
Contains more PhosphorusPhosphorus +16.7%
Contains more SeleniumSelenium +729.2%
Contains more CalciumCalcium +837.8%
Contains more PotassiumPotassium +13.3%
Contains less SodiumSodium -41.7%
Contains more ManganeseManganese +28.8%
~equal in Magnesium ~279mg

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.
Cashew
5
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +931.7%
Contains more Vitamin B5Vitamin B5 +171.7%
Contains more Vitamin B6Vitamin B6 +304.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +2590%
Contains more Vitamin B2Vitamin B2 +1519%
Contains more Vitamin B3Vitamin B3 +197.1%
Contains more FolateFolate +112%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
2
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more CarbsCarbs +60.4%
Contains more WaterWater +217.1%
Contains more ProteinProtein +15%
Contains more FatsFats +26.6%
Contains more OtherOther +21.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
0
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -46.7%
Contains more Mono. FatMonounsaturated fat +36.3%
Contains more Poly. FatPolyunsaturated fat +73.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
4
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Contains more StarchStarch +29262.5%
Contains more SucroseSucrose +33.9%
Contains more GlucoseGlucose +150%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Almond butter
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cashew Almond butter DV% diff.
Vitamin E 0.9mg 24.21mg 155%
Copper 2.195mg 0.934mg 140%
Vitamin B2 0.058mg 0.939mg 68%
Iron 6.68mg 3.49mg 40%
Polyunsaturated fat 7.845g 13.613g 38%
Selenium 19.9µg 2.4µg 32%
Vitamin B1 0.423mg 0.041mg 32%
Calcium 37mg 347mg 31%
Fiber 3.3g 10.3g 28%
Vitamin K 34.1µg 0µg 28%
Vitamin B6 0.417mg 0.103mg 24%
Zinc 5.78mg 3.29mg 23%
Monounsaturated fat 23.797g 32.445g 22%
Manganese 1.655mg 2.131mg 21%
Fats 43.85g 55.5g 18%
Saturated fat 7.783g 4.152g 17%
Vitamin B3 1.062mg 3.155mg 13%
Phosphorus 593mg 508mg 12%
Vitamin B5 0.864mg 0.318mg 11%
Starch 23.49g 0.08g 10%
Choline 52.1mg 9%
Folate 25µg 53µg 7%
Protein 18.22g 20.96g 5%
Carbs 30.19g 18.82g 4%
Calories 553kcal 614kcal 3%
Potassium 660mg 748mg 3%
Magnesium 292mg 279mg 3%
Vitamin C 0.5mg 0mg 1%
Net carbs 26.89g 8.52g N/A
Sugar 5.91g 4.43g N/A
Sodium 12mg 7mg 0%
Tryptophan 0.287mg 0.159mg 0%
Threonine 0.688mg 0.555mg 0%
Isoleucine 0.789mg 0.813mg 0%
Leucine 1.472mg 1.483mg 0%
Lysine 0.928mg 0.612mg 0%
Methionine 0.362mg 0.122mg 0%
Phenylalanine 0.951mg 1.149mg 0%
Valine 1.094mg 0.937mg 0%
Histidine 0.456mg 0.55mg 0%
Fructose 0.05g 0g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Almond butter
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
32%
Cashew
68%
Almond butter
Minerals Daily Need Coverage Score
200%
Cashew
141%
Almond butter

Comparison summary

Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.5)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Almond butter
Almond butter is lower in Saturated fat (difference - 3.631g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.