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  6. Cashew butter vs. Sweet potato, cooked, baked in skin, flesh, with salt

Cashew butter vs. Sweet potato, cooked, baked in skin, flesh, with salt — In-Depth Nutrition Comparison

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Summary of differences between cashew butter and sweet potato, cooked, baked in skin, flesh, with salt

  • Cashew butter has more copper, iron, phosphorus, magnesium, zinc, vitamin E, vitamin K, and selenium; however, sweet potato, cooked, baked in skin, flesh, with salt is higher in vitamin C.
  • Cashew butter covers your daily need for copper, 177% more than sweet potato, cooked, baked in skin, flesh, with salt.
  • Cashew butter has 204 times more saturated fat than sweet potato, cooked, baked in skin, flesh, with salt. While cashew butter has 10.606g of saturated fat, sweet potato, cooked, baked in skin, flesh, with salt has only 0.052g.

These are the specific foods used in this comparison Nuts, cashew butter, plain, with salt added and Sweet potato, cooked, baked in skin, flesh, with salt.

Infographic

Cashew butter vs Sweet potato, cooked, baked in skin, flesh, with salt 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 147% 18% 39% 184% 586% 121% 166% 38% 0% 51%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 11% 42% 26% 54% 8.7% 23% 32% 65% 1.1%
Contains more MagnesiumMagnesium +663%
Contains more CalciumCalcium +60.5%
Contains more IronIron +611.6%
Contains more CopperCopper +991.9%
Contains more ZincZinc +1284.4%
Contains more PhosphorusPhosphorus +618.5%
Contains more SeleniumSelenium +4550%
Contains less SodiumSodium -16.6%
~equal in Potassium ~475mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 102% 40% 37% 21% 0% 47% 0% 76% 41%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 65% 0% 0% 14% 27% 24% 28% 53% 66% 0% 5.8% 4.5%
Contains more Vitamin EVitamin E +615.5%
Contains more Vitamin B1Vitamin B1 +47.7%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin KVitamin K +1217.4%
Contains more FolateFolate +816.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +34.2%
Contains more Vitamin B6Vitamin B6 +40.9%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew butter Sweet potato, cooked, baked in skin, flesh, with salt DV% diff.
Copper 1.758mg 0.161mg 177%
Polyunsaturated fat 13.371g 0.092g 89%
Fats 53.03g 0.15g 81%
Monounsaturated fat 26.709g 0.002g 67%
Iron 4.91mg 0.69mg 53%
Phosphorus 388mg 54mg 48%
Saturated fat 10.606g 0.052g 48%
Magnesium 206mg 27mg 43%
Zinc 4.43mg 0.32mg 37%
Vitamin E 5.08mg 0.71mg 29%
Calories 609kcal 92kcal 26%
Vitamin K 30.3µg 2.3µg 23%
Vitamin C 0mg 19.6mg 22%
Manganese 0.497mg 22%
Protein 12.12g 2.01g 20%
Vitamin B5 0.884mg 18%
Selenium 9.3µg 0.2µg 17%
Folate 55µg 6µg 12%
Vitamin B6 0.203mg 0.286mg 6%
Choline 48.3mg 13.1mg 6%
Vitamin B1 0.158mg 0.107mg 4%
Vitamin B2 0.159mg 0.106mg 4%
Carbs 30.3g 20.71g 3%
Starch 7.05g 3%
Calcium 61mg 38mg 2%
Sodium 295mg 246mg 2%
Vitamin B3 1.108mg 1.487mg 2%
Potassium 447mg 475mg 1%
Fiber 3g 3.3g 1%
Fructose 0.5g 1%
Protein per 100 calories 2g 2.2g N/A
Calories per 10 g protein 502kcal 458kcal N/A
Weight per 100 calories 16g 109g N/A
Unsaturated / Saturated Fat ratio 3.8 1.8 N/A
Net carbs 27.3g 17.41g N/A
Sugar 9.09g 6.48g N/A
Tryptophan 0.162mg 0.04mg 0%
Threonine 0.388mg 0.107mg 0%
Isoleucine 0.445mg 0.07mg 0%
Leucine 0.831mg 0.118mg 0%
Lysine 0.523mg 0.084mg 0%
Methionine 0.204mg 0.037mg 0%
Phenylalanine 0.537mg 0.114mg 0%
Valine 0.617mg 0.11mg 0%
Histidine 0.257mg 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 53% 30% 2% 2%
Protein: 12.12 g
Fats: 53.03 g
Carbs: 30.3 g
Water: 2.34 g
Other: 2.21 g
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more ProteinProtein +503%
Contains more FatsFats +35253.3%
Contains more CarbsCarbs +46.3%
Contains more OtherOther +63.7%
Contains more WaterWater +3138.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.606 g
Monounsaturated fat: Mono. Fat 26.709 g
Polyunsaturated fat: Poly. Fat 13.371 g
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +1335350%
Contains more Poly. FatPolyunsaturated fat +14433.7%
Contains less Sat. FatSaturated fat -99.5%

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. Cashew butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168597/nutrients
  2. Sweet potato, cooked, baked in skin, flesh, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170134/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.