Almond Butter vs. Cashew Butter

Nutrition comparison of Almond Butter and Cashew Butter

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

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

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

  • Both almond butter and cashew butter are high in calcium, calories, iron, potassium, protein and saturated fat.
  • Almond butter is an excellent source of Vitamin E and dietary fiber.
  • Cashew butter has more thiamin, pantothenic acid and Vitamin B6, however, almond butter contains more riboflavin and niacin.
Detailed nutritional comparison of almond butter 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: Almond Butter (Nuts, almond butter, plain, with salt added) and Cashew Butter (Nuts, cashew butter, plain, without salt added) . Have a correction or suggestions? Shoot us an email.

Calories and Carbs

calories

Both almond butter and cashew butter are high in calories. Almond butter has a little more calories (5%) than cashew butter by weight - almond butter has 614 calories per 100 grams and cashew butter has 587 calories.

For macronutrient ratios, almond butter is lighter in carbs, heavier in fat and similar to cashew butter for protein. Almond butter has a macronutrient ratio of 13:11:76 and for cashew butter, 11:18:71 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almond Butter Cashew Butter
Protein 13% 11%
Carbohydrates 11% 18%
Fat 76% 71%
Alcohol ~ ~

carbohydrates

Almond butter has 32% less carbohydrates than cashew butter - almond butter has 18.8g of total carbs per 100 grams and cashew butter has 27.6g of carbohydrates.

dietary fiber

Almond butter is an excellent source of dietary fiber and it has 415% more dietary fiber than cashew butter - almond butter has 10.3g of dietary fiber per 100 grams and cashew butter has 2g of dietary fiber.

sugar

Cashew butter has less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and cashew butter does not contain significant amounts.

Protein

protein

Both almond butter and cashew butter are high in protein. Almond butter has 19% more protein than cashew butter - almond butter has 21g of protein per 100 grams and cashew butter has 17.6g of protein.

Fat

saturated fat

Both almond butter and cashew butter are high in saturated fat. Cashew butter has 49% more saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and cashew butter has 9.8g of saturated fat.

Vitamins

Vitamin A

Almond butter and cashew butter contain similar amounts of Vitamin A - almond butter has 0.3ug of Vitamin A per 100 grams and cashew butter does not contain significant amounts.

Vitamin E

Almond butter is an excellent source of Vitamin E and it has more Vitamin E than cashew butter - almond butter has 24.2mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.

The B Vitamins

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

Almond Butter Cashew Butter
Thiamin 0.041 MG 0.312 MG
Riboflavin 0.939 MG 0.187 MG
Niacin 3.155 MG 1.599 MG
Pantothenic acid 0.318 MG 1.201 MG
Vitamin B6 0.103 MG 0.252 MG
Folate 53 UG 68 UG

Minerals

calcium

Both almond butter and cashew butter are high in calcium. Almond butter has 707% more calcium than cashew butter - almond butter has 347mg of calcium per 100 grams and cashew butter has 43mg of calcium.

iron

Both almond butter and cashew butter are high in iron. Cashew butter has 44% more iron than almond butter - almond butter has 3.5mg of iron per 100 grams and cashew butter has 5mg of iron.

potassium

Both almond butter and cashew butter are high in potassium. Almond butter has 37% more potassium than cashew butter - almond butter has 748mg of potassium per 100 grams and cashew butter has 546mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cashew butter has more alpha linoleic acid (ALA) than almond butter per 100 grams.

Almond Butter Cashew Butter
alpha linoleic acid 0.007 G 0.171 G
Total 0.007 G 0.171 G

omega 6s

Comparing omega-6 fatty acids, both almond butter and cashew butter contain significant amounts of linoleic acid.

Almond Butter Cashew Butter
other omega 6 0.011 G ~
linoleic acid 13.605 G 8.166 G
Total 13.616 G 8.166 G


Customize your serving size


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: Almond Butter (Nuts, almond butter, plain, with salt added) and Cashew Butter (Nuts, cashew butter, plain, without salt added) .

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FAQ

Does almond butter or cashew butter contain more calories in 100 grams?
Both almond butter and cashew butter are high in calories. Almond butter has a little more calories ( 10%) than cashew butter by weight - almond butter has 614 calories in 100g and cashew butter has 587 calories.

Does almond butter or cashew butter contain more calcium?
Both almond butter and cashew butter are high in calcium. Almond butter has 710% more calcium than cashew butter - almond butter has 347mg of calcium in 100 grams and cashew butter has 43mg of calcium.

Does almond butter or cashew butter contain more iron?
Both almond butter and cashew butter are high in iron. Cashew butter has 40% more iron than almond butter - almond butter has 3.5mg of iron in 100 grams and cashew butter has 5mg of iron.

Does almond butter or cashew butter contain more potassium?
Both almond butter and cashew butter are high in potassium. Almond butter has 40% more potassium than cashew butter - almond butter has 748mg of potassium in 100 grams and cashew butter has 546mg of potassium.