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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, and Vitamin B6, however Almond butter has more Vitamin E , Vitamin B2, Calcium, Vitamin K, and Fiber.
  • Almond butter's daily need coverage for Vitamin E is 155% more.
  • Cashew has 10 times more Vitamin B1 than Almond butter. Cashew has 0.423mg of Vitamin B1, while Almond butter has 0.041mg.

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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +91.4%
Contains more Phosphorus +16.7%
Contains more Zinc +75.7%
Contains more Copper +135%
Contains more Calcium +837.8%
Contains more Potassium +13.3%
Contains less Sodium -41.7%
Equal in Magnesium - 279
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 105% 131% 200% 218% 66% 1% 90% 312%
Contains more Iron +91.4%
Contains more Phosphorus +16.7%
Contains more Zinc +75.7%
Contains more Copper +135%
Contains more Calcium +837.8%
Contains more Potassium +13.3%
Contains less Sodium -41.7%
Equal in Magnesium - 279

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cashew
5
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +931.7%
Contains more Vitamin B5 +171.7%
Contains more Vitamin B6 +304.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +2590%
Contains more Vitamin B2 +1519%
Contains more Vitamin B3 +197.1%
Contains more Folate +112%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +931.7%
Contains more Vitamin B5 +171.7%
Contains more Vitamin B6 +304.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +2590%
Contains more Vitamin B2 +1519%
Contains more Vitamin B3 +197.1%
Contains more Folate +112%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 Opinion
Net carbs 26.89g 8.52g Cashew
Protein 18.22g 20.96g Almond butter
Fats 43.85g 55.5g Almond butter
Carbs 30.19g 18.82g Cashew
Calories 553kcal 614kcal Almond butter
Starch 23.49g 0.08g Cashew
Fructose 0.05g 0g Cashew
Sugar 5.91g 4.43g Almond butter
Fiber 3.3g 10.3g Almond butter
Calcium 37mg 347mg Almond butter
Iron 6.68mg 3.49mg Cashew
Magnesium 292mg 279mg Cashew
Phosphorus 593mg 508mg Cashew
Potassium 660mg 748mg Almond butter
Sodium 12mg 7mg Almond butter
Zinc 5.78mg 3.29mg Cashew
Copper 2.195mg 0.934mg Cashew
Vitamin A 0IU 1IU Almond butter
Vitamin E 0.9mg 24.21mg Almond butter
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 0.041mg Cashew
Vitamin B2 0.058mg 0.939mg Almond butter
Vitamin B3 1.062mg 3.155mg Almond butter
Vitamin B5 0.864mg 0.318mg Cashew
Vitamin B6 0.417mg 0.103mg Cashew
Folate 25µg 53µg Almond butter
Vitamin B12 0µg 0µg
Vitamin K 34.1µg 0µg Cashew
Tryptophan 0.287mg 0.159mg Cashew
Threonine 0.688mg 0.555mg Cashew
Isoleucine 0.789mg 0.813mg Almond butter
Leucine 1.472mg 1.483mg Almond butter
Lysine 0.928mg 0.612mg Cashew
Methionine 0.362mg 0.122mg Cashew
Phenylalanine 0.951mg 1.149mg Almond butter
Valine 1.094mg 0.937mg Cashew
Histidine 0.456mg 0.55mg Almond butter
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 7.783g 4.152g Almond butter
Monounsaturated Fat 23.797g 32.445g Almond butter
Polyunsaturated fat 7.845g 13.613g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Almond butter
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
34
Cashew
71
Almond butter
Mineral Summary Score
209
Cashew
140
Almond butter

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
109%
Cashew
126%
Almond butter
Carbohydrates
30%
Cashew
19%
Almond butter
Fats
202%
Cashew
256%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.