Salmon vs. Cashew Butter

Nutrition comparison of Salmon and Cashew Butter

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

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

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

  • Both cashew butter and salmon are high in calories, potassium and protein.
  • Cashew butter has more thiamin and folate, however, salmon contains more niacin, Vitamin B6 and Vitamin B12.
  • Cashew butter has signficantly more dietary fiber than salmon.
  • Cashew butter is a great source of calcium.
  • Cashew butter is an excellent source of iron.
  • Salmon has signficantly less carbohydrates than cashew butter.
  • Salmon is an excellent source of Vitamin D.
Detailed nutritional comparison of salmon and cashew butter 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: Salmon (Fish, salmon, pink, raw) and Cashew Butter (Nuts, cashew butter, plain, without salt added) . Have a correction or suggestions? Shoot us an email.

Calories and Carbs

calories

Both cashew butter and salmon are high in calories. Cashew butter has 362% more calories than salmon - cashew butter has 587 calories per 100 grams and salmon has 127 calories.

For macronutrient ratios, salmon is much heavier in protein, lighter in carbs and much lighter in fat compared to cashew butter per calorie. Salmon has a macronutrient ratio of 67:0:33 and for cashew butter, 11:18:71 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Salmon Cashew Butter
Protein 67% 11%
Carbohydrates ~ 18%
Fat 33% 71%
Alcohol ~ ~

carbohydrates

Salmon has signficantly less carbohydrates than cashew butter - cashew butter has 27.6g of total carbs per 100 grams and salmon does not contain significant amounts.

dietary fiber

Cashew butter has signficantly more dietary fiber than salmon - cashew butter has 2g of dietary fiber per 100 grams and salmon does not contain significant amounts.

Protein

protein

Both cashew butter and salmon are high in protein. Salmon has 17% more protein than cashew butter - cashew butter has 17.6g of protein per 100 grams and salmon has 20.5g of protein.

Fat

saturated fat

Cashew butter is high in saturated fat and salmon has 92% less saturated fat than cashew butter - cashew butter has 9.8g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.

trans fat

Both salmon and cashew butter are low in trans fat - salmon has 0.03g of trans fat per 100 grams and cashew butter does not contain significant amounts.

cholesterol

Cashew butter has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and cashew butter does not contain significant amounts.

Vitamins

Vitamin A

Salmon has more Vitamin A than cashew butter - salmon has 35ug of Vitamin A per 100 grams and cashew butter does not contain significant amounts.

Vitamin D

Salmon is an excellent source of Vitamin D and it has more Vitamin D than cashew butter - salmon has 435iu of Vitamin D per 100 grams and cashew butter does not contain significant amounts.

Vitamin E

Salmon has more Vitamin E than cashew butter - salmon has 0.4mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.

Vitamin K

Salmon and cashew butter contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and cashew butter does not contain significant amounts.

The B Vitamins

Cashew butter has more thiamin and folate, however, salmon contains more niacin, Vitamin B6 and Vitamin B12. Both salmon and cashew butter contain significant amounts of riboflavin and pantothenic acid.

Salmon Cashew Butter
Thiamin 0.08 MG 0.312 MG
Riboflavin 0.105 MG 0.187 MG
Niacin 7.995 MG 1.599 MG
Pantothenic acid 1.03 MG 1.201 MG
Vitamin B6 0.611 MG 0.252 MG
Folate 4 UG 68 UG
Vitamin B12 4.15 UG ~

Minerals

calcium

Cashew butter is a great source of calcium and it has 514% more calcium than salmon - cashew butter has 43mg of calcium per 100 grams and salmon has 7mg of calcium.

iron

Cashew butter is an excellent source of iron and it has 12 times more iron than salmon - cashew butter has 5mg of iron per 100 grams and salmon has 0.38mg of iron.

potassium

Both cashew butter and salmon are high in potassium. Cashew butter has 49% more potassium than salmon - cashew butter has 546mg of potassium per 100 grams and salmon has 366mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cashew butter has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than cashew butter per 100 grams.

Salmon Cashew Butter
alpha linoleic acid 0.047 G 0.171 G
DHA 0.333 G ~
EPA 0.182 G ~
DPA 0.047 G ~
Total 0.609 G 0.171 G

omega 6s

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

Salmon Cashew Butter
other omega 6 0.004 G ~
linoleic acid 0.081 G 8.166 G
Total 0.085 G 8.166 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 Salmon or Cashew Butter .

Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Cashew Butter (Nuts, cashew butter, plain, without salt added) .

Salmon 100g

( 100 g )
Daily Values (%)

Cashew Butter 100g

( 100 g )
127KCAL 6%
calories 362%
587KCAL 29%
carbohydrates >999%
28G 11%
dietary fiber >999%
2G 8%
4.4G 7%
total fat >999%
49G 77%
0.81G 5%
saturated fat >999%
9.8G 54%
1.3G monounsaturated fat >999% 29G
0.81G polyunsaturated fat 937% 8.4G
0.03G >999% trans fat
46MG >999% cholesterol
75MG 5%
400% sodium
15MG 1%
Vitamins and Minerals
35UG 5%
>999% Vitamin A
435IU 87%
>999% Vitamin D
7MG 1%
calcium 514%
43MG 4%
0.38MG 2%
iron >999%
5MG 28%
27MG 9%
magnesium 856%
258MG 83%
366MG 16%
potassium 49%
546MG 24%
0.08MG 7%
thiamin (Vit B1) 287%
0.31MG 28%
0.11MG 10%
riboflavin (Vit B2) 73%
0.19MG 17%
8MG 57%
400% niacin (Vit B3)
1.6MG 11%
0.61MG 47%
144% Vitamin B6
0.25MG 19%
1MG 21%
pantothenic acid (Vit B5) 20%
1.2MG 24%
4UG 1%
folate (Vit B9) >999%
68UG 17%
4.2UG 173%
>999% Vitamin B12
0.4MG 3%
>999% Vitamin E
0.4UG 0.4%
>999% Vitamin K
21G 41%
17% protein
18G 35%
95MG 22%
>999% choline
0.06MG 5%
copper >999%
2.2MG 183%
0.01MG 1%
manganese >999%
0.82MG 45%
261MG 37%
phosphorus 75%
457MG 65%
31UG 57%
158% selenium
12UG 21%
0.39MG 5%
zinc >999%
5.2MG 65%
76G >999% Water 3G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin C, biotin (Vit B7), sugar.

FAQ

Does cashew butter or salmon contain more calories in 100 grams?
Both cashew butter and salmon are high in calories. Cashew butter has 360% more calories than salmon - cashew butter has 587 calories in 100g and salmon has 127 calories.

Is cashew butter or salmon better for protein?
Both cashew butter and salmon are high in protein. Salmon has 20% more protein than cashew butter - cashew butter has 17.6g of protein per 100 grams and salmon has 20.5g of protein.

Does cashew butter or salmon contain more iron?
Cashew butter is an abundant source of iron and it has 12 times more iron than salmon - cashew butter has 5mg of iron in 100 grams and salmon has 0.38mg of iron.

Does cashew butter or salmon contain more potassium?
Both cashew butter and salmon are high in potassium. Cashew butter has 50% more potassium than salmon - cashew butter has 546mg of potassium in 100 grams and salmon has 366mg of potassium.