Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
cashew butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and cashew butter:
Cashew butter is high in calories and apple has 91% less calories than cashew butter - cashew butter has 587 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, much heavier in carbs and much lighter in fat compared to cashew butter per calorie. Apple has a macronutrient ratio of 2:96:3 and for cashew butter, 11:18:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Cashew Butter | |
|---|---|---|
| Protein | 2% | 11% |
| Carbohydrates | 96% | 18% |
| Fat | 3% | 71% |
| Alcohol | ~ | ~ |
Apple has 50% less carbohydrates than cashew butter - cashew butter has 27.6g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
Cashew butter and apple contain similar amounts of dietary fiber - cashew butter has 2g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
Cashew butter has less sugar than apple - apple has 10.4g of sugar per 100 grams and cashew butter does not contain significant amounts.
Cashew butter is an excellent source of protein and it has 66 times more protein than apple - cashew butter has 17.6g of protein per 100 grams and apple has 0.26g of protein.
Cashew butter is high in saturated fat and apple has 100% less saturated fat than cashew butter - cashew butter has 9.8g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Apple has more Vitamin C than cashew butter - apple has 4.6mg of Vitamin C per 100 grams and cashew butter does not contain significant amounts.
Apple and cashew butter contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and cashew butter does not contain significant amounts.
Apple and cashew butter contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.
Apple and cashew butter contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and cashew butter does not contain significant amounts.
Cashew butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple | Cashew Butter | |
|---|---|---|
| Thiamin | 0.017 MG | 0.312 MG |
| Riboflavin | 0.026 MG | 0.187 MG |
| Niacin | 0.091 MG | 1.599 MG |
| Pantothenic acid | 0.061 MG | 1.201 MG |
| Vitamin B6 | 0.041 MG | 0.252 MG |
| Folate | 3 UG | 68 UG |
Cashew butter is a great source of calcium and it has 617% more calcium than apple - cashew butter has 43mg of calcium per 100 grams and apple has 6mg of calcium.
Cashew butter is an excellent source of iron and it has 40 times more iron than apple - cashew butter has 5mg of iron per 100 grams and apple has 0.12mg of iron.
Cashew butter is an excellent source of potassium and it has 410% more potassium than apple - cashew butter has 546mg of potassium per 100 grams and apple has 107mg of potassium.
For omega-3 fatty acids, cashew butter has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Cashew Butter | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.171 G |
| Total | 0.009 G | 0.171 G |
Comparing omega-6 fatty acids, cashew butter has more linoleic acid than apple per 100 grams.
| Apple | Cashew Butter | |
|---|---|---|
| linoleic acid | 0.043 G | 8.166 G |
| Total | 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Cashew Butter (Nuts, cashew butter, plain, without salt added) .
Apple 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 | |||