Peanut vs. Cashew butter — In-Depth Nutrition Comparison
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A recap on differences between peanuts and cashew butter
- Peanuts are higher in vitamin B3, folate, vitamin B1, fiber, vitamin E, and vitamin B6, yet cashew butter is higher in copper and vitamin K.
- Peanuts cover your daily vitamin B3 needs 68% more than cashew butter.
- Peanuts contain 4 times more folate than cashew butter. While peanuts contain 240µg of folate, cashew butter contains only 55µg.
- The amount of saturated fat in peanuts is lower.
Food varieties used in this article are Peanuts, all types, raw and Nuts, cashew butter, plain, with salt added.
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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 CalciumCalcium | +50.8% |
| Contains more PotassiumPotassium | +57.7% |
| Contains less SodiumSodium | -93.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +22.6% |
| Contains more CopperCopper | +53.7% |
| Contains more ZincZinc | +35.5% |
| Contains more SeleniumSelenium | +29.2% |
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 EVitamin E | +64% |
| Contains more Vitamin B1Vitamin B1 | +305.1% |
| Contains more Vitamin B3Vitamin B3 | +989% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +71.4% |
| Contains more FolateFolate | +336.4% |
| Contains more Vitamin B2Vitamin B2 | +17.8% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.8 g
Fats:
49.24 g
Carbs:
16.13 g
Water:
6.5 g
Other:
2.33 g
Protein:
12.12 g
Fats:
53.03 g
Carbs:
30.3 g
Water:
2.34 g
Other:
2.21 g
| Contains more ProteinProtein | +112.9% |
| Contains more WaterWater | +177.8% |
| Contains more CarbsCarbs | +87.8% |
~equal in
Fats
~53.03g
~equal in
Other
~2.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.279 g
Monounsaturated fat:
Mono. Fat
24.426 g
Polyunsaturated fat:
Poly. Fat
15.558 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 | -40.8% |
| Contains more Poly. FatPolyunsaturated fat | +16.4% |
~equal in
Monounsaturated fat
~26.709g
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.934mg | 84% | |
| Vitamin B3 | 12.066mg | 1.108mg | 68% |
| Copper | 1.144mg | 1.758mg | 68% |
| Folate | 240µg | 55µg | 46% |
| Vitamin B1 | 0.64mg | 0.158mg | 40% |
| Vitamin B5 | 1.767mg | 35% | |
| Protein | 25.8g | 12.12g | 27% |
| Vitamin K | 0µg | 30.3µg | 25% |
| Vitamin E | 8.33mg | 5.08mg | 22% |
| Fiber | 8.5g | 3g | 22% |
| Saturated fat | 6.279g | 10.606g | 20% |
| Polyunsaturated fat | 15.558g | 13.371g | 15% |
| Sodium | 18mg | 295mg | 12% |
| Vitamin B6 | 0.348mg | 0.203mg | 11% |
| Zinc | 3.27mg | 4.43mg | 11% |
| Magnesium | 168mg | 206mg | 9% |
| Potassium | 705mg | 447mg | 8% |
| Monounsaturated fat | 24.426g | 26.709g | 6% |
| Fats | 49.24g | 53.03g | 6% |
| Carbs | 16.13g | 30.3g | 5% |
| Iron | 4.58mg | 4.91mg | 4% |
| Selenium | 7.2µg | 9.3µg | 4% |
| Calcium | 92mg | 61mg | 3% |
| Calories | 567kcal | 609kcal | 2% |
| Vitamin B2 | 0.135mg | 0.159mg | 2% |
| Phosphorus | 376mg | 388mg | 2% |
| Choline | 52.5mg | 48.3mg | 1% |
| Net carbs | 7.63g | 27.3g | N/A |
| Sugar | 4.72g | 9.09g | N/A |
| Tryptophan | 0.25mg | 0.162mg | 0% |
| Threonine | 0.883mg | 0.388mg | 0% |
| Isoleucine | 0.907mg | 0.445mg | 0% |
| Leucine | 1.672mg | 0.831mg | 0% |
| Lysine | 0.926mg | 0.523mg | 0% |
| Methionine | 0.317mg | 0.204mg | 0% |
| Phenylalanine | 1.377mg | 0.537mg | 0% |
| Valine | 1.082mg | 0.617mg | 0% |
| Histidine | 0.652mg | 0.257mg | 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
75%
30%
Minerals Daily Need Coverage Score
131%
135%
Comparison summary
Which food is lower in Sugar?
Peanut is lower in Sugar (difference - 4.37g)
Which food contains less Sodium?
Peanut contains less Sodium (difference - 277mg)
Which food is lower in Saturated fat?
Peanut is lower in Saturated fat (difference - 4.327g)
Which food is richer in vitamins?
Peanut is relatively richer in vitamins
Which food is lower in glycemic index?
Cashew butter is lower in glycemic index (difference - 13)
Which food is cheaper?
Cashew butter is cheaper (difference - $2.8)
Which food is richer in minerals?
Cashew butter is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)