Almond Butter vs. Cashews

Nutrition comparison of Almond Butter and Cashews


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

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

For a quick recap of significant nutrients and differences in almond butter and cashews:

  • Both almond butter and cashews are high in calories, dietary fiber, iron, potassium, protein and saturated fat.
  • Almond butter is an excellent source of Vitamin E and calcium.
  • Cashew has more thiamin, pantothenic acid and Vitamin B6, however, almond butter contains more riboflavin, niacin and folate.
Detailed nutritional comparison of almond butter and cashews 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: Almond Butter (Nuts, almond butter, plain, with salt added) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Almond Butter src
Image of Cashews src

Calories and Carbs

calories

Both almond butter and cashews are high in calories. Almond butter has 11% more calories than cashew - almond butter has 614 calories per 100 grams and cashew has 553 calories.

For macronutrient ratios, almond butter is lighter in carbs, heavier in fat and similar to cashews for protein. Almond butter has a macronutrient ratio of 13:11:76 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almond Butter Cashews
Protein 13% 13%
Carbohydrates 11% 21%
Fat 76% 67%
Alcohol ~ ~

carbohydrates

Cashew is high in carbohydrates and almond butter has 38% less carbohydrates than cashew - almond butter has 18.8g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.

dietary fiber

Both almond butter and cashews are high in dietary fiber. Almond butter has 212% more dietary fiber than cashew - almond butter has 10.3g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.

sugar

Almond butter and cashews contain similar amounts of sugar - almond butter has 6.3g of sugar per 100 grams and cashew has 5.9g of sugar.



Protein

protein

Both almond butter and cashews are high in protein. Almond butter has 15% more protein than cashew - almond butter has 21g of protein per 100 grams and cashew has 18.2g of protein.

Fat

saturated fat

Both almond butter and cashews are high in saturated fat. Cashew has 19% more saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.

Vitamins

Vitamin C

Cashews and almond butter contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.

Vitamin A

Almond butter and cashews contain similar amounts of Vitamin A - almond butter has 0.3ug of Vitamin A per 100 grams and cashew does not contain significant amounts.

Vitamin E

Almond butter is an excellent source of Vitamin E and it has 25 times more Vitamin E than cashew - almond butter has 24.2mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.

Vitamin K

Cashew has more Vitamin K than almond butter - cashew has 34.1ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.

The B Vitamins

Cashew has more thiamin, pantothenic acid and Vitamin B6, however, almond butter contains more riboflavin, niacin and folate.

Almond Butter Cashews
Thiamin 0.041 MG 0.423 MG
Riboflavin 0.939 MG 0.058 MG
Niacin 3.155 MG 1.062 MG
Pantothenic acid 0.318 MG 0.864 MG
Vitamin B6 0.103 MG 0.417 MG
Folate 53 UG 25 UG

Minerals

calcium

Almond butter is an excellent source of calcium and it has 838% more calcium than cashew - almond butter has 347mg of calcium per 100 grams and cashew has 37mg of calcium.

iron

Both almond butter and cashews are high in iron. Cashew has 91% more iron than almond butter - almond butter has 3.5mg of iron per 100 grams and cashew has 6.7mg of iron.

potassium

Both almond butter and cashews are high in potassium. Almond butter has 13% more potassium than cashew - almond butter has 748mg of potassium per 100 grams and cashew has 660mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Almond Butter Cashews
beta-carotene 1 UG ~
lutein + zeaxanthin 1 UG 22 UG

Omega-3 and Omega-6

omega 3s

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

Almond Butter Cashews
alpha linoleic acid 0.007 G 0.062 G
Total 0.007 G 0.062 G

omega 6s

Comparing omega-6 fatty acids, both almond butter and cashews contain significant amounts of linoleic acid.

Almond Butter Cashews
other omega 6 0.011 G 0.266 G
linoleic acid 13.605 G 7.782 G
Total 13.616 G 8.048 G



Customize your serving size


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: Almond Butter (Nuts, almond butter, plain, with salt added) and Cashews (Nuts, cashew nuts, raw) .

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