Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
cashew butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and cashew butter:
Both cashew butter and peanuts are high in calories. is very similar to cashew butter for calories - cashew butter has 587 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is heavier in protein, lighter in carbs and similar to cashew butter for fat. Peanuts has a macronutrient ratio of 16:13:71 and for cashew butter, 11:18:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Cashew Butter | |
|---|---|---|
| Protein | 16% | 11% |
| Carbohydrates | 13% | 18% |
| Fat | 71% | 71% |
| Alcohol | ~ | ~ |
Peanut has 23% less carbohydrates than cashew butter - cashew butter has 27.6g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
Peanut is an excellent source of dietary fiber and it has 320% more dietary fiber than cashew butter - cashew butter has 2g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
Cashew butter has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and cashew butter does not contain significant amounts.
Both cashew butter and peanuts are high in protein. Peanut has 39% more protein than cashew butter - cashew butter has 17.6g of protein per 100 grams and peanut has 24.4g of protein.
Both cashew butter and peanuts are high in saturated fat. Cashew butter has 26% more saturated fat than peanut - cashew butter has 9.8g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
Both peanuts and cashew butter are low in trans fat - peanut has 0.03g of trans fat per 100 grams and cashew butter does not contain significant amounts.
Peanut has signficantly more Vitamin E than cashew butter - peanut has 4.9mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.
Peanut has more niacin. Both peanuts and cashew butter contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Peanuts | Cashew Butter | |
|---|---|---|
| Thiamin | 0.152 MG | 0.312 MG |
| Riboflavin | 0.197 MG | 0.187 MG |
| Niacin | 14.355 MG | 1.599 MG |
| Pantothenic acid | 1.011 MG | 1.201 MG |
| Vitamin B6 | 0.466 MG | 0.252 MG |
| Folate | 97 UG | 68 UG |
Both cashew butter and peanuts are high in calcium. Peanut has 35% more calcium than cashew butter - cashew butter has 43mg of calcium per 100 grams and peanut has 58mg of calcium.
Cashew butter is an excellent source of iron and it has 218% more iron than peanut - cashew butter has 5mg of iron per 100 grams and peanut has 1.6mg of iron.
Both cashew butter and peanuts are high in potassium. Peanut has 16% more potassium than cashew butter - cashew butter has 546mg of potassium per 100 grams and peanut has 634mg of potassium.
For omega-3 fatty acids, cashew butter has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Peanuts | Cashew Butter | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.171 G |
| Total | 0.026 G | 0.171 G |
Comparing omega-6 fatty acids, both peanuts and cashew butter contain significant amounts of linoleic acid.
| Peanuts | Cashew Butter | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 8.166 G |
| Total | 9.719 G | 8.166 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Peanuts (Peanuts, all types, dry-roasted, without salt) and Cashew Butter (Nuts, cashew butter, plain, without salt added) .
Peanuts g
()
|
Daily Values (%) |
Cashew Butter g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||