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Peanut butter vs Cashew - In-Depth Nutrition Comparison

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A recap on differences between Peanut butter and Cashew

  • Peanut butter is higher in Vitamin B3, and Vitamin E , yet Cashew is higher in Copper, Iron, Phosphorus, Zinc, Magnesium, Selenium, Vitamin K, and Vitamin B1.
  • Cashew covers your daily Copper needs 197% more than Peanut butter.
  • Peanut butter contains 12 times more Vitamin B3 than Cashew. While Peanut butter contains 13.112mg of Vitamin B3, Cashew contains only 1.062mg.

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

Infographic

Peanut butter vs Cashew 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 Calcium +32.4%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 66% 120% 144% 50% 3% 69% 141%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
Contains more Calcium +32.4%
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%

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
:
3
Cashew
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +182%
Contains more Vitamin K +11266.7%
Equal in Vitamin B6 - 0.417
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%
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%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +182%
Contains more Vitamin K +11266.7%
Equal in Vitamin B6 - 0.417

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Cashew
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
62
Peanut butter
34
Cashew
Mineral Summary Score
76
Peanut butter
209
Cashew

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
133%
Peanut butter
109%
Cashew
Carbohydrates
22%
Peanut butter
30%
Cashew
Fats
237%
Peanut butter
202%
Cashew

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.