Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashew butter
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashew butter and cashews:
Both cashews and cashew butter are high in calories. Cashew butter has a little more calories (6%) than cashew by weight - cashew has 553 calories per 100 grams and cashew butter has 587 calories.
For macronutrient ratios, cashew butter is heavier in fat and similar to cashews for protein and carbs. Cashew butter has a macronutrient ratio of 11:18:71 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashew Butter | Cashews | |
|---|---|---|
| Protein | 11% | 13% |
| Carbohydrates | 18% | 21% |
| Fat | 71% | 67% |
| Alcohol | ~ | ~ |
Cashews and cashew butter contain similar amounts of carbs - cashew has 30.2g of total carbs per 100 grams and cashew butter has 27.6g of carbohydrates.
Cashew is an excellent source of dietary fiber and it has 65% more dietary fiber than cashew butter - cashew has 3.3g of dietary fiber per 100 grams and cashew butter has 2g of dietary fiber.
Cashew butter has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and cashew butter does not contain significant amounts.
Both cashews and cashew butter are high in protein. Cashew has a little more protein (4%) than cashew butter by weight - cashew has 18.2g of protein per 100 grams and cashew butter has 17.6g of protein.
Both cashews and cashew butter are high in saturated fat. Cashew butter has 25% more saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and cashew butter has 9.8g of saturated fat.
Cashews and cashew butter contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and cashew butter does not contain significant amounts.
Cashew has more Vitamin E than cashew butter - cashew has 0.9mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.
Cashew has more Vitamin K than cashew butter - cashew has 34.1ug of Vitamin K per 100 grams and cashew butter does not contain significant amounts.
Cashew butter has more riboflavin and folate. Both cashew butter and cashews contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Cashew Butter | Cashews | |
|---|---|---|
| Thiamin | 0.312 MG | 0.423 MG |
| Riboflavin | 0.187 MG | 0.058 MG |
| Niacin | 1.599 MG | 1.062 MG |
| Pantothenic acid | 1.201 MG | 0.864 MG |
| Vitamin B6 | 0.252 MG | 0.417 MG |
| Folate | 68 UG | 25 UG |
Cashews and cashew butter contain similar amounts of calcium - cashew has 37mg of calcium per 100 grams and cashew butter has 43mg of calcium.
Both cashews and cashew butter are high in iron. Cashew has 33% more iron than cashew butter - cashew has 6.7mg of iron per 100 grams and cashew butter has 5mg of iron.
Both cashews and cashew butter are high in potassium. Cashew has 21% more potassium than cashew butter - cashew has 660mg of potassium per 100 grams and cashew butter has 546mg of potassium.
For omega-3 fatty acids, cashew butter has more alpha linoleic acid (ALA) than cashew per 100 grams.
| Cashew Butter | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.171 G | 0.062 G |
| Total | 0.171 G | 0.062 G |
Comparing omega-6 fatty acids, both cashew butter and cashews contain significant amounts of linoleic acid.
| Cashew Butter | Cashews | |
|---|---|---|
| linoleic acid | 8.166 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 8.166 G | 8.048 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: Cashew Butter (Nuts, cashew butter, plain, without salt added) and Cashews (Nuts, cashew nuts, raw) .
Cashew Butter g
()
|
Daily Values (%) |
Cashews 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 | |||