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Cashew vs. Butter — In-Depth Nutrition Comparison

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Important differences between cashew and butter

  • Cashew has more copper, iron, phosphorus, manganese, magnesium, and zinc; however, butter has more vitamin A and fats.
  • Cashew's daily need coverage for copper is 242% more.
  • Cashew has 414 times more manganese than butter. Cashew has 1.655mg of manganese, while butter has 0.004mg.
  • Cashew is lower in saturated fat.
  • Cashew has a higher glycemic index than butter.

The food varieties used in the comparison are Nuts, cashew nuts, raw and Butter, without salt.

Infographic

Cashew vs Butter infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Cashew
Cashew
9
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%
Butter
Butter
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Contains more MagnesiumMagnesium +14500%
Contains more CalciumCalcium +54.2%
Contains more PotassiumPotassium +2650%
Contains more IronIron +33300%
Contains more CopperCopper +13618.8%
Contains more ZincZinc +6322.2%
Contains more PhosphorusPhosphorus +2370.8%
Contains more ManganeseManganese +41275%
Contains more SeleniumSelenium +1890%
~equal in Sodium ~11mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Cashew
Cashew
8
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 1.7% 0% 0% 18% 106% 13% 20% 52% 96% 0% 85% 19%
Butter
Butter
3
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% 228% 46% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +8360%
Contains more Vitamin B2Vitamin B2 +70.6%
Contains more Vitamin B3Vitamin B3 +2428.6%
Contains more Vitamin B5Vitamin B5 +685.5%
Contains more Vitamin B6Vitamin B6 +13800%
Contains more Vitamin KVitamin K +387.1%
Contains more FolateFolate +733.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +157.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Butter DV% diff.
Copper 2.195mg 0.016mg 242%
Saturated fat 7.783g 50.489g 194%
Iron 6.68mg 0.02mg 83%
Phosphorus 593mg 24mg 81%
Vitamin A 0µg 684µg 76%
Cholesterol 0mg 215mg 72%
Manganese 1.655mg 0.004mg 72%
Magnesium 292mg 2mg 69%
Fats 43.85g 81.11g 57%
Zinc 5.78mg 0.09mg 52%
Protein 18.22g 0.85g 35%
Vitamin B1 0.423mg 0.005mg 35%
Selenium 19.9µg 1µg 34%
Vitamin B6 0.417mg 0.003mg 32%
Polyunsaturated fat 7.845g 3.01g 32%
Vitamin K 34.1µg 7µg 23%
Omega-3 (ALA) 0.315g 20%
Potassium 660mg 24mg 19%
Vitamin B5 0.864mg 0.11mg 15%
Fiber 3.3g 0g 13%
Omega-6 (Linoleic acid) 2.166g 13%
Carbs 30.19g 0.06g 10%
Starch 23.49g 10%
Vitamin E 0.9mg 2.32mg 9%
Calories 553kcal 717kcal 8%
Vitamin B12 0µg 0.17µg 7%
Vitamin B3 1.062mg 0.042mg 6%
Folate 25µg 3µg 6%
Choline 18.8mg 3%
Vitamin B2 0.058mg 0.034mg 2%
Vitamin C 0.5mg 0mg 1%
Calcium 37mg 24mg 1%
Monounsaturated fat 23.797g 23.43g 1%
Protein per 100 calories 3.3g 0.12g N/A
Calories per 10 g protein 304kcal 8435kcal N/A
Weight per 100 calories 18g 14g N/A
Unsaturated / Saturated Fat ratio 4.1 0.52 N/A
Net carbs 26.89g 0.06g N/A
Sugar 5.91g 0.06g N/A
Sodium 12mg 11mg 0%
Tryptophan 0.287mg 0.012mg 0%
Threonine 0.688mg 0.038mg 0%
Isoleucine 0.789mg 0.051mg 0%
Leucine 1.472mg 0.083mg 0%
Lysine 0.928mg 0.067mg 0%
Methionine 0.362mg 0.021mg 0%
Phenylalanine 0.951mg 0.041mg 0%
Valine 1.094mg 0.057mg 0%
Histidine 0.456mg 0.023mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
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
Butter
Butter
2
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more ProteinProtein +2043.5%
Contains more CarbsCarbs +50216.7%
Contains more FatsFats +85%
Contains more WaterWater +245%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
3
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Butter
Butter
0
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Contains less Sat. FatSaturated fat -84.6%
Contains more Poly. FatPolyunsaturated fat +160.6%
~equal in Monounsaturated fat ~23.43g

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.