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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
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Cashew
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more CalciumCalcium +32.4%
Contains more MagnesiumMagnesium +73.8%
Contains more PotassiumPotassium +18.3%
Contains more IronIron +283.9%
Contains more CopperCopper +420.1%
Contains more ZincZinc +130.3%
Contains more PhosphorusPhosphorus +77%
Contains less SodiumSodium -29.4%
Contains more SeleniumSelenium +385.4%
~equal in Manganese ~1.655mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Cashew
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin E Vitamin E +911.1%
Contains more Vitamin B2Vitamin B2 +231%
Contains more Vitamin B3Vitamin B3 +1134.7%
Contains more Vitamin B5Vitamin B5 +31.6%
Contains more FolateFolate +248%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +182%
Contains more Vitamin KVitamin K +11266.7%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.417mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Cashew
2
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more ProteinProtein +21.9%
Contains more FatsFats +17.1%
Contains more OtherOther +13.8%
Contains more CarbsCarbs +35.3%
Contains more WaterWater +322.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated Fat: Sat. Fat 10.325 g
Monounsaturated Fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Cashew
1
20% 60% 20%
Saturated Fat: Sat. Fat 7.783 g
Monounsaturated Fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains more Poly. FatPolyunsaturated fat +59.8%
Contains less Sat. FatSaturated Fat -24.6%
~equal in Monounsaturated Fat ~23.797g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cashew
1
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +76.4%
Contains more GlucoseGlucose +160%
Contains more FructoseFructose +140%
Contains more StarchStarch +559.8%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut butter Cashew
Lower in Glycemic Index ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Peanut butter Cashew Opinion
Calories 598kcal 553kcal Peanut butter
Protein 22.21g 18.22g Peanut butter
Fats 51.36g 43.85g Peanut butter
Vitamin C 0mg 0.5mg Cashew
Net carbs 17.31g 26.89g Cashew
Carbs 22.31g 30.19g Cashew
Magnesium 168mg 292mg Cashew
Calcium 49mg 37mg Peanut butter
Potassium 558mg 660mg Cashew
Iron 1.74mg 6.68mg Cashew
Sugar 10.49g 5.91g Cashew
Fiber 5g 3.3g Peanut butter
Copper 0.422mg 2.195mg Cashew
Zinc 2.51mg 5.78mg Cashew
Starch 3.56g 23.49g Cashew
Phosphorus 335mg 593mg Cashew
Sodium 17mg 12mg Cashew
Vitamin E 9.1mg 0.9mg Peanut butter
Manganese 1.665mg 1.655mg Peanut butter
Selenium 4.1µg 19.9µg 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
Vitamin K 0.3µg 34.1µg Cashew
Folate 87µg 25µg Peanut butter
Trans Fat 0.075g Cashew
Choline 63mg Peanut butter
Saturated Fat 10.325g 7.783g Cashew
Monounsaturated Fat 25.941g 23.797g Peanut butter
Polyunsaturated fat 12.535g 7.845g Peanut butter
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
Fructose 0.12g 0.05g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g 0g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
60%
Peanut butter
32%
Cashew
Minerals Daily Need Coverage Score
84%
Peanut butter
200%
Cashew

Comparison summary

Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
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)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.