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Cashew vs. Cashew butter — In-Depth Nutrition Comparison

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A recap on differences between Cashew and Cashew butter

  • Cashew is higher in Copper, Phosphorus, Iron, Vitamin B1, Magnesium, Selenium, and Vitamin B6, yet Cashew butter is higher in Vitamin E .
  • Cashew covers your daily Copper needs 49% more than Cashew butter.
  • Cashew contains 3 times more Vitamin B1 than Cashew butter. While Cashew contains 0.423mg of Vitamin B1, Cashew butter contains only 0.158mg.
  • The amount of Saturated Fat in Cashew is lower.

Food varieties used in this article are Nuts, cashew nuts, raw and Nuts, cashew butter, plain, with salt added.

Infographic

Cashew vs Cashew 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.
Contains more Iron +36%
Contains more Magnesium +41.7%
Contains more Phosphorus +52.8%
Contains more Potassium +47.7%
Contains less Sodium -95.9%
Contains more Zinc +30.5%
Contains more Copper +24.9%
Contains more Selenium +114%
Contains more Calcium +64.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 185% 148% 167% 40% 39% 121% 586% 0% 51%
Contains more Iron +36%
Contains more Magnesium +41.7%
Contains more Phosphorus +52.8%
Contains more Potassium +47.7%
Contains less Sodium -95.9%
Contains more Zinc +30.5%
Contains more Copper +24.9%
Contains more Selenium +114%
Contains more Calcium +64.9%

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
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +167.7%
Contains more Vitamin B6 +105.4%
Contains more Vitamin K +12.5%
Contains more Vitamin E +464.4%
Contains more Vitamin B2 +174.1%
Contains more Folate +120%
Equal in Vitamin B3 - 1.108
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 0% 86%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 102% 0% 0% 40% 37% 21% 0% 47% 42% 0% 27% 76%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +167.7%
Contains more Vitamin B6 +105.4%
Contains more Vitamin K +12.5%
Contains more Vitamin E +464.4%
Contains more Vitamin B2 +174.1%
Contains more Folate +120%
Equal in Vitamin B3 - 1.108

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +50.3%
Contains more Water +122.2%
Contains more Other +14.9%
Contains more Fats +20.9%
Equal in Carbs - 30.3
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
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
Contains more Protein +50.3%
Contains more Water +122.2%
Contains more Other +14.9%
Contains more Fats +20.9%
Equal in Carbs - 30.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -26.6%
Contains more Monounsaturated Fat +12.2%
Contains more Polyunsaturated fat +70.4%
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
21% 53% 26%
Saturated Fat: 10.606 g
Monounsaturated Fat: 26.709 g
Polyunsaturated fat: 13.371 g
Contains less Saturated Fat -26.6%
Contains more Monounsaturated Fat +12.2%
Contains more Polyunsaturated fat +70.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Cashew butter Opinion
Net carbs 26.89g 27.3g Cashew butter
Protein 18.22g 12.12g Cashew
Fats 43.85g 53.03g Cashew butter
Carbs 30.19g 30.3g Cashew butter
Calories 553kcal 609kcal Cashew butter
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g 9.09g Cashew
Fiber 3.3g 3g Cashew
Calcium 37mg 61mg Cashew butter
Iron 6.68mg 4.91mg Cashew
Magnesium 292mg 206mg Cashew
Phosphorus 593mg 388mg Cashew
Potassium 660mg 447mg Cashew
Sodium 12mg 295mg Cashew
Zinc 5.78mg 4.43mg Cashew
Copper 2.195mg 1.758mg Cashew
Manganese 1.655mg Cashew
Selenium 19.9µg 9.3µg Cashew
Vitamin E 0.9mg 5.08mg Cashew butter
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 0.158mg Cashew
Vitamin B2 0.058mg 0.159mg Cashew butter
Vitamin B3 1.062mg 1.108mg Cashew butter
Vitamin B5 0.864mg Cashew
Vitamin B6 0.417mg 0.203mg Cashew
Folate 25µg 55µg Cashew butter
Choline 48.3mg Cashew butter
Vitamin K 34.1µg 30.3µg Cashew
Tryptophan 0.287mg 0.162mg Cashew
Threonine 0.688mg 0.388mg Cashew
Isoleucine 0.789mg 0.445mg Cashew
Leucine 1.472mg 0.831mg Cashew
Lysine 0.928mg 0.523mg Cashew
Methionine 0.362mg 0.204mg Cashew
Phenylalanine 0.951mg 0.537mg Cashew
Valine 1.094mg 0.617mg Cashew
Histidine 0.456mg 0.257mg Cashew
Saturated Fat 7.783g 10.606g Cashew
Monounsaturated Fat 23.797g 26.709g Cashew butter
Polyunsaturated fat 7.845g 13.371g Cashew butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Cashew butter
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
30%
Cashew butter
Minerals Daily Need Coverage Score
200%
Cashew
135%
Cashew butter

Comparison summary

Which food is lower in glycemic index?
Cashew butter
Cashew butter is lower in glycemic index (difference - 25)
Which food is cheaper?
Cashew butter
Cashew butter is cheaper (difference - $2.5)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 283mg)
Which food is lower in Saturated Fat?
Cashew
Cashew is lower in Saturated Fat (difference - 2.823g)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
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. Cashew butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168597/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.