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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.

Infographic

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
Contains more Iron +283.9%
Contains more Magnesium +73.8%
Contains more Phosphorus +77%
Contains more Potassium +18.3%
Contains less Sodium -29.4%
Contains more Zinc +130.3%
Contains more Copper +420.1%
Contains more Calcium +32.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 66% 120% 144% 50% 3% 69% 141%
Contains more Iron +283.9%
Contains more Magnesium +73.8%
Contains more Phosphorus +77%
Contains more Potassium +18.3%
Contains less Sodium -29.4%
Contains more Zinc +130.3%
Contains more Copper +420.1%
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 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 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
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

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 Peanut butter
Lower in glycemic index ok
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Cashew Peanut butter Opinion
Net carbs 26.89g 17.31g Cashew
Protein 18.22g 22.21g Peanut butter
Fats 43.85g 51.36g Peanut butter
Carbs 30.19g 22.31g Cashew
Calories 553kcal 598kcal Peanut butter
Starch 23.49g 3.56g Cashew
Fructose 0.05g 0.12g Peanut butter
Sugar 5.91g 10.49g Cashew
Fiber 3.3g 5g Peanut butter
Calcium 37mg 49mg Peanut butter
Iron 6.68mg 1.74mg Cashew
Magnesium 292mg 168mg Cashew
Phosphorus 593mg 335mg Cashew
Potassium 660mg 558mg Cashew
Sodium 12mg 17mg Cashew
Zinc 5.78mg 2.51mg Cashew
Copper 2.195mg 0.422mg Cashew
Vitamin A 0IU 0IU
Vitamin E 0.9mg 9.1mg Peanut butter
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 0.15mg Cashew
Vitamin B2 0.058mg 0.192mg Peanut butter
Vitamin B3 1.062mg 13.112mg Peanut butter
Vitamin B5 0.864mg 1.137mg Peanut butter
Vitamin B6 0.417mg 0.441mg Peanut butter
Folate 25µg 87µg Peanut butter
Vitamin B12 0µg 0µg
Vitamin K 34.1µg 0.3µg Cashew
Tryptophan 0.287mg 0.231mg Cashew
Threonine 0.688mg 0.525mg Cashew
Isoleucine 0.789mg 0.616mg Cashew
Leucine 1.472mg 1.546mg Peanut butter
Lysine 0.928mg 0.681mg Cashew
Methionine 0.362mg 0.265mg Cashew
Phenylalanine 0.951mg 1.202mg Peanut butter
Valine 1.094mg 0.782mg Cashew
Histidine 0.456mg 0.557mg Peanut butter
Cholesterol 0mg 0mg
Trans Fat g 0.075g Cashew
Saturated Fat 7.783g 10.325g Cashew
Monounsaturated Fat 23.797g 25.941g Peanut butter
Polyunsaturated fat 7.845g 12.535g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Peanut 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
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 food.
Protein
109%
Cashew
133%
Peanut butter
Carbohydrates
30%
Cashew
22%
Peanut butter
Fats
202%
Cashew
237%
Peanut butter

Comparison summary

Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 11)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (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 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. 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.