Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashew butter
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashew butter and pork:
Both pork and cashew butter are high in calories. Cashew butter has 98% more calories than pork - pork has 297 calories per 100 grams and cashew butter has 587 calories.
For macronutrient ratios, cashew butter is much lighter in protein, heavier in carbs and heavier in fat compared to pork per calorie. Cashew butter has a macronutrient ratio of 11:18:71 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashew Butter | Pork | |
|---|---|---|
| Protein | 11% | 36% |
| Carbohydrates | 18% | ~ |
| Fat | 71% | 65% |
| Alcohol | ~ | ~ |
Pork has signficantly less carbohydrates than cashew butter - cashew butter has 27.6g of total carbs per 100 grams and pork does not contain significant amounts.
Cashew butter has signficantly more dietary fiber than pork - cashew butter has 2g of dietary fiber per 100 grams and pork does not contain significant amounts.
Both pork and cashew butter are high in protein. Pork has 46% more protein than cashew butter - pork has 25.7g of protein per 100 grams and cashew butter has 17.6g of protein.
Both pork and cashew butter are high in saturated fat. Cashew butter has 26% more saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and cashew butter has 9.8g of saturated fat.
Cashew butter has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and cashew butter does not contain significant amounts.
Pork has more Vitamin C than cashew butter - pork has 0.7mg of Vitamin C per 100 grams and cashew butter does not contain significant amounts.
Pork and cashew butter contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and cashew butter does not contain significant amounts.
Pork has more Vitamin D than cashew butter - pork has 21iu of Vitamin D per 100 grams and cashew butter does not contain significant amounts.
Pork and cashew butter contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.
Pork has more thiamin, niacin and Vitamin B12, however, cashew butter contains more pantothenic acid and folate. Both cashew butter and pork contain significant amounts of riboflavin and Vitamin B6.
| Cashew Butter | Pork | |
|---|---|---|
| Thiamin | 0.312 MG | 0.706 MG |
| Riboflavin | 0.187 MG | 0.22 MG |
| Niacin | 1.599 MG | 4.206 MG |
| Pantothenic acid | 1.201 MG | 0.52 MG |
| Vitamin B6 | 0.252 MG | 0.391 MG |
| Folate | 68 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Cashew butter is a great source of calcium and it has 95% more calcium than pork - pork has 22mg of calcium per 100 grams and cashew butter has 43mg of calcium.
Cashew butter is an excellent source of iron and it has 290% more iron than pork - pork has 1.3mg of iron per 100 grams and cashew butter has 5mg of iron.
Both pork and cashew butter are high in potassium. Cashew butter has 51% more potassium than pork - pork has 362mg 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 pork per 100 grams.
| Cashew Butter | Pork | |
|---|---|---|
| alpha linoleic acid | 0.171 G | 0.07 G |
| Total | 0.171 G | 0.07 G |
Comparing omega-6 fatty acids, cashew butter has more linoleic acid than pork per 100 grams.
| Cashew Butter | Pork | |
|---|---|---|
| linoleic acid | 8.166 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 8.166 G | 1.72 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 Pork (Pork, fresh, ground, cooked) .
Cashew Butter g
()
|
Daily Values (%) |
Cooked Pork 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 | |||