Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
cashew butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and cashew butter:
Both cashew butter and almonds are high in calories. Cashew butter is very similar to almond for calories - cashew butter has 587 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is lighter in carbs and similar to cashew butter for protein and fat. Almonds has a macronutrient ratio of 14:14:73 and for cashew butter, 11:18:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Cashew Butter | |
|---|---|---|
| Protein | 14% | 11% |
| Carbohydrates | 14% | 18% |
| Fat | 73% | 71% |
| Alcohol | ~ | ~ |
Almond has 22% less carbohydrates than cashew butter - cashew butter has 27.6g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
Almond is an excellent source of dietary fiber and it has 525% more dietary fiber than cashew butter - cashew butter has 2g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
Cashew butter has less sugar than almond - almond has 4.4g of sugar per 100 grams and cashew butter does not contain significant amounts.
Both cashew butter and almonds are high in protein. Almond has 20% more protein than cashew butter - cashew butter has 17.6g of protein per 100 grams and almond has 21.2g of protein.
Cashew butter is high in saturated fat and almond has 61% less saturated fat than cashew butter - cashew butter has 9.8g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
Both almonds and cashew butter are low in trans fat - almond has 0.02g of trans fat per 100 grams and cashew butter does not contain significant amounts.
Almonds and cashew butter contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and cashew butter does not contain significant amounts.
Almond is an excellent source of Vitamin E and it has more Vitamin E than cashew butter - almond has 25.6mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.
Almond has more riboflavin and niacin, however, cashew butter contains more pantothenic acid. Both almonds and cashew butter contain significant amounts of thiamin, Vitamin B6 and folate.
| Almonds | Cashew Butter | |
|---|---|---|
| Thiamin | 0.205 MG | 0.312 MG |
| Riboflavin | 1.138 MG | 0.187 MG |
| Niacin | 3.618 MG | 1.599 MG |
| Pantothenic acid | 0.471 MG | 1.201 MG |
| Vitamin B6 | 0.137 MG | 0.252 MG |
| Folate | 44 UG | 68 UG |
Both cashew butter and almonds are high in calcium. Almond has 526% more calcium than cashew butter - cashew butter has 43mg of calcium per 100 grams and almond has 269mg of calcium.
Both cashew butter and almonds are high in iron. Cashew butter has 36% more iron than almond - cashew butter has 5mg of iron per 100 grams and almond has 3.7mg of iron.
Both cashew butter and almonds are high in potassium. Almond has 34% more potassium than cashew butter - cashew butter has 546mg of potassium per 100 grams and almond has 733mg of potassium.
For omega-3 fatty acids, cashew butter has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Cashew Butter | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.171 G |
| Total | 0.003 G | 0.171 G |
Comparing omega-6 fatty acids, both almonds and cashew butter contain significant amounts of linoleic acid.
| Almonds | Cashew Butter | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 8.166 G |
| Total | 12.326 G | 8.166 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: Almonds (Nuts, almonds) and Cashew Butter (Nuts, cashew butter, plain, without salt added) .
Almonds g
()
|
Daily Values (%) |
Cashew Butter 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 | |||