Peanut vs. Cashew butter — In-Depth Nutrition Comparison

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A recap on the differences between peanuts and cashew butter

Peanuts are higher in vitamin B3, folate, vitamin B1, protein, fiber, and vitamin E, yet cashew butter is higher in copper and vitamin K.
Peanuts cover your daily vitamin B3 needs 68% more than cashew butter.
Peanuts contain 4 times more folate than cashew butter. While peanuts contain 240µg of folate, cashew butter contains only 55µg.
The amount of saturated fat in peanuts is lower.

Food varieties used in this article are Peanuts, all types, raw and Nuts, cashew butter, plain, with salt added.

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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.

Peanut

Cashew butter

Contains more CalciumCalcium	+50.8%
Contains more PotassiumPotassium	+57.7%
Contains less SodiumSodium	-93.9%
Contains more ManganeseManganese	+∞%

Contains more MagnesiumMagnesium	+22.6%
Contains more CopperCopper	+53.7%
Contains more ZincZinc	+35.5%
Contains more SeleniumSelenium	+29.2%

~equal in Iron ~4.91mg

~equal in Phosphorus ~388mg

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.

Peanut

Cashew butter

Contains more Vitamin EVitamin E	+64%
Contains more Vitamin B1Vitamin B1	+305.1%
Contains more Vitamin B3Vitamin B3	+989%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+71.4%
Contains more FolateFolate	+336.4%

Contains more Vitamin B2Vitamin B2	+17.8%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	1.934mg		84%
Copper	1.144mg	1.758mg	68%
Vitamin B3	12.066mg	1.108mg	68%
Folate	240µg	55µg	46%
Vitamin B1	0.64mg	0.158mg	40%
Vitamin B5	1.767mg		35%
Protein	25.8g	12.12g	27%
Vitamin K	0µg	30.3µg	25%
Fiber	8.5g	3g	22%
Vitamin E	8.33mg	5.08mg	22%
Saturated fat	6.279g	10.606g	20%
Polyunsaturated fat	15.558g	13.371g	15%
Sodium	18mg	295mg	12%
Zinc	3.27mg	4.43mg	11%
Vitamin B6	0.348mg	0.203mg	11%
Magnesium	168mg	206mg	9%
Potassium	705mg	447mg	8%
Fats	49.24g	53.03g	6%
Monounsaturated fat	24.426g	26.709g	6%
Carbs	16.13g	30.3g	5%
Iron	4.58mg	4.91mg	4%
Selenium	7.2µg	9.3µg	4%
Calcium	92mg	61mg	3%
Calories	567kcal	609kcal	2%
Phosphorus	376mg	388mg	2%
Vitamin B2	0.135mg	0.159mg	2%
Choline	52.5mg	48.3mg	1%
Protein per 100 calories	4.6g	2g	N/A
Calories per 10 g protein	220kcal	502kcal	N/A
Weight per 100 calories	18g	16g	N/A
Unsaturated / Saturated Fat ratio	6.4	3.8	N/A
Net carbs	7.63g	27.3g	N/A
Sugar	4.72g	9.09g	N/A
Tryptophan	0.25mg	0.162mg	0%
Threonine	0.883mg	0.388mg	0%
Isoleucine	0.907mg	0.445mg	0%
Leucine	1.672mg	0.831mg	0%
Lysine	0.926mg	0.523mg	0%
Methionine	0.317mg	0.204mg	0%
Phenylalanine	1.377mg	0.537mg	0%
Valine	1.082mg	0.617mg	0%
Histidine	0.652mg	0.257mg	0%