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.
- The glycemic index of peanut butter is lower.
Food varieties used in this article are Peanut butter, smooth style, without salt and Nuts, cashew nuts, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
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
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
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
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
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.
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| Lower in Glycemic Index |
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| Rich in vitamins |
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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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| 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. |
| Copper | 0.422mg | 2.195mg | 197% |
| Vitamin B3 | 13.112mg | 1.062mg | 75% |
| Iron | 1.74mg | 6.68mg | 62% |
| Vitamin E | 9.1mg | 0.9mg | 55% |
| Phosphorus | 335mg | 593mg | 37% |
| Polyunsaturated fat | 12.535g | 7.845g | 31% |
| Magnesium | 168mg | 292mg | 30% |
| Zinc | 2.51mg | 5.78mg | 30% |
| Selenium | 4.1µg | 19.9µg | 29% |
| Vitamin K | 0.3µg | 34.1µg | 28% |
| Vitamin B1 | 0.15mg | 0.423mg | 23% |
| Folate | 87µg | 25µg | 16% |
| Saturated fat | 10.325g | 7.783g | 12% |
| Fats | 51.36g | 43.85g | 12% |
| Choline | 63mg | 11% | |
| Vitamin B2 | 0.192mg | 0.058mg | 10% |
| Protein | 22.21g | 18.22g | 8% |
| Starch | 3.56g | 23.49g | 8% |
| Fiber | 5g | 3.3g | 7% |
| Monounsaturated fat | 25.941g | 23.797g | 5% |
| Vitamin B5 | 1.137mg | 0.864mg | 5% |
| Potassium | 558mg | 660mg | 3% |
| Carbs | 22.31g | 30.19g | 3% |
| Calories | 598kcal | 553kcal | 2% |
| Vitamin B6 | 0.441mg | 0.417mg | 2% |
| Calcium | 49mg | 37mg | 1% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Net carbs | 17.31g | 26.89g | N/A |
| Sugar | 10.49g | 5.91g | N/A |
| Sodium | 17mg | 12mg | 0% |
| Manganese | 1.665mg | 1.655mg | 0% |
| Trans fat | 0.075g | N/A | |
| Tryptophan | 0.231mg | 0.287mg | 0% |
| Threonine | 0.525mg | 0.688mg | 0% |
| Isoleucine | 0.616mg | 0.789mg | 0% |
| Leucine | 1.546mg | 1.472mg | 0% |
| Lysine | 0.681mg | 0.928mg | 0% |
| Methionine | 0.265mg | 0.362mg | 0% |
| Phenylalanine | 1.202mg | 0.951mg | 0% |
| Valine | 0.782mg | 1.094mg | 0% |
| Histidine | 0.557mg | 0.456mg | 0% |
| Fructose | 0.12g | 0.05g | 0% |
| Omega-3 - ALA | 0.027g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.01g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | 0g | N/A |
| Omega-6 - Linoleic acid | 12.215g | N/A |
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
60%
32%
Minerals Daily Need Coverage Score
84%
200%
Comparison summary
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Cashew is lower in Sugar (difference - 4.58g)
Which food contains less Sodium?
Cashew contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Cashew is lower in Saturated fat (difference - 2.542g)
Which food is cheaper?
Cashew is cheaper (difference - $0.3)
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)