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Cashew vs Peanut butter - In-Depth Nutrition Comparison

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A recap on differences between Cashew and Peanut butter

  • Cashew is higher in Copper, Iron, Phosphorus, Zinc, Magnesium, Selenium, Vitamin K and Vitamin B1, yet Peanut butter is higher in Vitamin B3 and Vitamin E .
  • Cashew covers your daily Copper needs 197% more than Peanut butter.
  • Cashew contains 114 times more Vitamin K than Peanut butter. While Cashew contains 34.1µg of Vitamin K, Peanut butter contains only 0.3µg.

Food varieties used in this article are Nuts, cashew nuts, raw and Peanut butter, smooth style, without salt.

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Cashew vs Peanut 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
Cashew
7
:
Contains more Iron +283.9%
Contains more Potassium +18.3%
Contains more Magnesium +73.8%
Contains more Copper +420.1%
Contains more Zinc +130.3%
Contains more Phosphorus +77%
Contains less Sodium -29.4%
Contains more Calcium +32.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 251% 12% 59% 209% 732% 158% 255% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 15% 50% 120% 141% 69% 144% 3%
Contains more Iron +283.9%
Contains more Potassium +18.3%
Contains more Magnesium +73.8%
Contains more Copper +420.1%
Contains more Zinc +130.3%
Contains more Phosphorus +77%
Contains less Sodium -29.4%
Contains more Calcium +32.4%

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
3
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +182%
Contains more Vitamin K +11266.7%
Contains more Vitamin E +911.1%
Contains more Vitamin B2 +231%
Contains more Vitamin B3 +1134.7%
Contains more Vitamin B5 +31.6%
Contains more Folate +248%
Equal in Vitamin B6 - 0.441
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 19% 0% 106% 14% 20% 52% 97% 0% 86% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 182% 0% 38% 45% 246% 69% 102% 0% 1% 66%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +182%
Contains more Vitamin K +11266.7%
Contains more Vitamin E +911.1%
Contains more Vitamin B2 +231%
Contains more Vitamin B3 +1134.7%
Contains more Vitamin B5 +31.6%
Contains more Folate +248%
Equal in Vitamin B6 - 0.441

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
34
Cashew
62
Peanut butter
Mineral Summary Score
209
Cashew
76
Peanut 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 the food
Protein
109%
Cashew
133%
Peanut butter
Carbohydrates
30%
Cashew
22%
Peanut butter
Fats
202%
Cashew
237%
Peanut butter

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cashew Peanut butter
Lower in glycemic index ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 11)
Which food contains less Sugars?
Cashew
Cashew contains less Sugars (difference - 4.58g)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Cashew
Cashew is lower in Saturated Fat (difference - 2.542g)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.3)
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cashew Peanut butter Opinion
Calories 553 598 Peanut butter
Protein 18.22 22.21 Peanut butter
Fats 43.85 51.36 Peanut butter
Vitamin C 0.5 0 Cashew
Carbs 30.19 22.31 Cashew
Cholesterol 0 0
Vitamin D 0 0
Iron 6.68 1.74 Cashew
Calcium 37 49 Peanut butter
Potassium 660 558 Cashew
Magnesium 292 168 Cashew
Sugars 5.91 10.49 Cashew
Fiber 3.3 5 Peanut butter
Copper 2.195 0.422 Cashew
Zinc 5.78 2.51 Cashew
Starch 23.49 3.56 Cashew
Phosphorus 593 335 Cashew
Sodium 12 17 Cashew
Vitamin A 0 0
Vitamin E 0.9 9.1 Peanut butter
Vitamin D 0 0
Vitamin B1 0.423 0.15 Cashew
Vitamin B2 0.058 0.192 Peanut butter
Vitamin B3 1.062 13.112 Peanut butter
Vitamin B5 0.864 1.137 Peanut butter
Vitamin B6 0.417 0.441 Peanut butter
Vitamin B12 0 0
Vitamin K 34.1 0.3 Cashew
Folate 25 87 Peanut butter
Trans Fat 0.075 Cashew
Saturated Fat 7.783 10.325 Cashew
Monounsaturated Fat 23.797 25.941 Peanut butter
Polyunsaturated fat 7.845 12.535 Peanut butter
Tryptophan 0.287 0.231 Cashew
Threonine 0.688 0.525 Cashew
Isoleucine 0.789 0.616 Cashew
Leucine 1.472 1.546 Peanut butter
Lysine 0.928 0.681 Cashew
Methionine 0.362 0.265 Cashew
Phenylalanine 0.951 1.202 Peanut butter
Valine 1.094 0.782 Cashew
Histidine 0.456 0.557 Peanut butter
Fructose 0.05 0.12 Peanut butter

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 of 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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.