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
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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 | +41.7% |
| Contains more PotassiumPotassium | +47.7% |
| Contains more IronIron | +36% |
| Contains more CopperCopper | +24.9% |
| Contains more ZincZinc | +30.5% |
| Contains more PhosphorusPhosphorus | +52.8% |
| Contains less SodiumSodium | -95.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +114% |
| Contains more CalciumCalcium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +167.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +105.4% |
| Contains more Vitamin KVitamin K | +12.5% |
| Contains more Vitamin EVitamin E | +464.4% |
| Contains more Vitamin B2Vitamin B2 | +174.1% |
| Contains more FolateFolate | +120% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
Protein:
12.12 g
Fats:
53.03 g
Carbs:
30.3 g
Water:
2.34 g
Other:
2.21 g
| Contains more ProteinProtein | +50.3% |
| Contains more WaterWater | +122.2% |
| Contains more OtherOther | +14.9% |
| Contains more FatsFats | +20.9% |
~equal in
Carbs
~30.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.783 g
Monounsaturated fat:
Mono. Fat
23.797 g
Polyunsaturated fat:
Poly. Fat
7.845 g
Saturated fat:
Sat. Fat
10.606 g
Monounsaturated fat:
Mono. Fat
26.709 g
Polyunsaturated fat:
Poly. Fat
13.371 g
| Contains less Sat. FatSaturated fat | -26.6% |
| Contains more Mono. FatMonounsaturated fat | +12.2% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.655mg | 72% | |
| Copper | 2.195mg | 1.758mg | 49% |
| Polyunsaturated fat | 7.845g | 13.371g | 37% |
| Phosphorus | 593mg | 388mg | 29% |
| Vitamin E | 0.9mg | 5.08mg | 28% |
| Vitamin B1 | 0.423mg | 0.158mg | 22% |
| Iron | 6.68mg | 4.91mg | 22% |
| Magnesium | 292mg | 206mg | 20% |
| Selenium | 19.9µg | 9.3µg | 19% |
| Vitamin B5 | 0.864mg | 17% | |
| Vitamin B6 | 0.417mg | 0.203mg | 16% |
| Fats | 43.85g | 53.03g | 14% |
| Saturated fat | 7.783g | 10.606g | 13% |
| Zinc | 5.78mg | 4.43mg | 12% |
| Sodium | 12mg | 295mg | 12% |
| Protein | 18.22g | 12.12g | 12% |
| Starch | 23.49g | 10% | |
| Choline | 48.3mg | 9% | |
| Folate | 25µg | 55µg | 8% |
| Vitamin B2 | 0.058mg | 0.159mg | 8% |
| Monounsaturated fat | 23.797g | 26.709g | 7% |
| Potassium | 660mg | 447mg | 6% |
| Vitamin K | 34.1µg | 30.3µg | 3% |
| Calories | 553kcal | 609kcal | 3% |
| Calcium | 37mg | 61mg | 2% |
| Fiber | 3.3g | 3g | 1% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Carbs | 30.19g | 30.3g | 0% |
| Net carbs | 26.89g | 27.3g | N/A |
| Sugar | 5.91g | 9.09g | N/A |
| Vitamin B3 | 1.062mg | 1.108mg | 0% |
| Tryptophan | 0.287mg | 0.162mg | 0% |
| Threonine | 0.688mg | 0.388mg | 0% |
| Isoleucine | 0.789mg | 0.445mg | 0% |
| Leucine | 1.472mg | 0.831mg | 0% |
| Lysine | 0.928mg | 0.523mg | 0% |
| Methionine | 0.362mg | 0.204mg | 0% |
| Phenylalanine | 0.951mg | 0.537mg | 0% |
| Valine | 1.094mg | 0.617mg | 0% |
| Histidine | 0.456mg | 0.257mg | 0% |
| Fructose | 0.05g | 0% |
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 |
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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%
30%
Minerals Daily Need Coverage Score
200%
135%
Comparison summary
Which food is lower in glycemic index?
Cashew butter is lower in glycemic index (difference - 25)
Which food is cheaper?
Cashew butter is cheaper (difference - $2.5)
Which food is lower in Sugar?
Cashew is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Cashew contains less Sodium (difference - 283mg)
Which food is lower in Saturated fat?
Cashew is lower in Saturated fat (difference - 2.823g)
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.