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 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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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 Almond Butter or Cashew Butter .
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) .
Almond Butter 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 | |||