Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
cashew butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and cashew butter:
Both cashew butter and avocado are high in calories. Cashew butter has 251% more calories than avocado - cashew butter has 587 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, heavier in fat and similar to cashew butter for carbs. Avocado has a macronutrient ratio of 4:19:77 and for cashew butter, 11:18:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Cashew Butter | |
|---|---|---|
| Protein | 4% | 11% |
| Carbohydrates | 19% | 18% |
| Fat | 77% | 71% |
| Alcohol | ~ | ~ |
Avocado has 69% less carbohydrates than cashew butter - cashew butter has 27.6g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
Avocado is an excellent source of dietary fiber and it has 240% more dietary fiber than cashew butter - cashew butter has 2g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
Avocado and cashew butter contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and cashew butter does not contain significant amounts.
Cashew butter is an excellent source of protein and it has 796% more protein than avocado - cashew butter has 17.6g of protein per 100 grams and avocado has 2g of protein.
Cashew butter is high in saturated fat and avocado has 78% less saturated fat than cashew butter - cashew butter has 9.8g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Avocado has signficantly more Vitamin C than cashew butter - avocado has 8.8mg of Vitamin C per 100 grams and cashew butter does not contain significant amounts.
Avocado has more Vitamin A than cashew butter - avocado has 7ug of Vitamin A per 100 grams and cashew butter does not contain significant amounts.
Avocado has more Vitamin E than cashew butter - avocado has 2mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.
Avocado has more Vitamin K than cashew butter - avocado has 21ug of Vitamin K per 100 grams and cashew butter does not contain significant amounts.
Cashew butter has more thiamin. Both avocado and cashew butter contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Avocado | Cashew Butter | |
|---|---|---|
| Thiamin | 0.075 MG | 0.312 MG |
| Riboflavin | 0.143 MG | 0.187 MG |
| Niacin | 1.912 MG | 1.599 MG |
| Pantothenic acid | 1.463 MG | 1.201 MG |
| Vitamin B6 | 0.287 MG | 0.252 MG |
| Folate | 89 UG | 68 UG |
Cashew butter is a great source of calcium and it has 231% more calcium than avocado - cashew butter has 43mg of calcium per 100 grams and avocado has 13mg of calcium.
Cashew butter is an excellent source of iron and it has 725% more iron than avocado - cashew butter has 5mg of iron per 100 grams and avocado has 0.61mg of iron.
Both cashew butter and avocado are high in potassium. Cashew butter has a little more potassium (8%) than avocado by weight - cashew butter has 546mg of potassium per 100 grams and avocado has 507mg of potassium.
For omega-3 fatty acids, both avocado and cashew butter contain significant amounts of alpha linoleic acid (ALA).
| Avocado | Cashew Butter | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.171 G |
| Total | 0.125 G | 0.171 G |
Comparing omega-6 fatty acids, cashew butter has more linoleic acid than avocado per 100 grams.
| Avocado | Cashew Butter | |
|---|---|---|
| linoleic acid | 1.674 G | 8.166 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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: Avocado (Avocados, raw, California) and Cashew Butter (Nuts, cashew butter, plain, without salt added) .
Avocado 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 | |||