Cashew Butter vs. Pecan

Nutrition comparison of Cashew Butter and Pecan


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cashew butter versus pecan (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cashew butter and pecan:

  • Both cashew butter and pecan are high in calcium, calories, iron, potassium, protein and saturated fat.
  • Pecan has more thiamin, however, cashew butter contains more folate.
  • Pecan is an excellent source of dietary fiber.
Detailed nutritional comparison of cashew butter and pecan is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cashew Butter (Nuts, cashew butter, plain, without salt added) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Both cashew butter and pecan are high in calories. Pecan has 18% more calories than cashew butter - cashew butter has 587 calories per 100 grams and pecan has 691 calories.

For macronutrient ratios, cashew butter is heavier in protein, heavier in carbs and lighter in fat compared to pecan per calorie. Cashew butter has a macronutrient ratio of 11:18:71 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cashew Butter Pecan
Protein 11% 5%
Carbohydrates 18% 8%
Fat 71% 88%
Alcohol ~ ~

carbohydrates

Pecan has 50% less carbohydrates than cashew butter - cashew butter has 27.6g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.

dietary fiber

Pecan is an excellent source of dietary fiber and it has 380% more dietary fiber than cashew butter - cashew butter has 2g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.

sugar

Cashew butter has less sugar than pecan - pecan has 4g of sugar per 100 grams and cashew butter does not contain significant amounts.

Protein

protein

Both cashew butter and pecan are high in protein. Cashew butter has 91% more protein than pecan - cashew butter has 17.6g of protein per 100 grams and pecan has 9.2g of protein.

Fat

saturated fat

Both cashew butter and pecan are high in saturated fat. Cashew butter has 58% more saturated fat than pecan - cashew butter has 9.8g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.

Vitamins

Vitamin C

Pecan has more Vitamin C than cashew butter - pecan has 1.1mg of Vitamin C per 100 grams and cashew butter does not contain significant amounts.

Vitamin A

Pecan and cashew butter contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and cashew butter does not contain significant amounts.

Vitamin E

Pecan has more Vitamin E than cashew butter - pecan has 1.4mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.

Vitamin K

Pecan and cashew butter contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and cashew butter does not contain significant amounts.

The B Vitamins

Pecan has more thiamin, however, cashew butter contains more folate. Both cashew butter and pecan contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.

Cashew Butter Pecan
Thiamin 0.312 MG 0.66 MG
Riboflavin 0.187 MG 0.13 MG
Niacin 1.599 MG 1.167 MG
Pantothenic acid 1.201 MG 0.863 MG
Vitamin B6 0.252 MG 0.21 MG
Folate 68 UG 22 UG

Minerals

calcium

Both cashew butter and pecan are high in calcium. Pecan has 63% more calcium than cashew butter - cashew butter has 43mg of calcium per 100 grams and pecan has 70mg of calcium.

iron

Both cashew butter and pecan are high in iron. Cashew butter has 99% more iron than pecan - cashew butter has 5mg of iron per 100 grams and pecan has 2.5mg of iron.

potassium

Both cashew butter and pecan are high in potassium. Cashew butter has 33% more potassium than pecan - cashew butter has 546mg of potassium per 100 grams and pecan has 410mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than cashew butter per 100 grams.

Cashew Butter Pecan
alpha linoleic acid 0.171 G 0.986 G
Total 0.171 G 0.986 G

omega 6s

Comparing omega-6 fatty acids, pecan has more linoleic acid than cashew butter per 100 grams.

Cashew Butter Pecan
linoleic acid 8.166 G 20.628 G
other omega 6 ~ 0.069 G
Total 8.166 G 20.697 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cashew Butter or Pecan .

Note: The specific food items compared are: Cashew Butter (Nuts, cashew butter, plain, without salt added) and Pecan (Nuts, pecans) .

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FAQ

Does cashew butter or pecan contain more calories in 100 grams?
Both cashew butter and pecan are high in calories. Pecan has 20% more calories than cashew butter - cashew butter has 587 calories in 100g and pecan has 691 calories.

Does cashew butter or pecan contain more calcium?
Both cashew butter and pecan are high in calcium. Pecan has 60% more calcium than cashew butter - cashew butter has 43mg of calcium in 100 grams and pecan has 70mg of calcium.

Does cashew butter or pecan contain more iron?
Both cashew butter and pecan are high in iron. Cashew butter has 100% more iron than pecan - cashew butter has 5mg of iron in 100 grams and pecan has 2.5mg of iron.

Does cashew butter or pecan contain more potassium?
Both cashew butter and pecan are high in potassium. Cashew butter has 30% more potassium than pecan - cashew butter has 546mg of potassium in 100 grams and pecan has 410mg of potassium.