Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
butter, unsalted
versus
cashew butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butter, unsalted and cashew butter:
Both cashew butter and butter, unsalted are high in calories. Butter, unsalted has 22% more calories than cashew butter - cashew butter has 587 calories per 100 grams and butter, unsalted has 717 calories.
For macronutrient ratios, butter, unsalted is lighter in protein, lighter in carbs and much heavier in fat compared to cashew butter per calorie. Butter, unsalted has a macronutrient ratio of 0:0:100 and for cashew butter, 11:18:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butter, Unsalted | Cashew Butter | |
|---|---|---|
| Protein | ~ | 11% |
| Carbohydrates | ~ | 18% |
| Fat | 100% | 71% |
| Alcohol | ~ | ~ |
Butter, unsalted has signficantly less carbohydrates than cashew butter - cashew butter has 27.6g of total carbs per 100 grams and butter, unsalted has 0.06g of carbohydrates.
Cashew butter has signficantly more dietary fiber than butter, unsalted - cashew butter has 2g of dietary fiber per 100 grams and butter, unsalted does not contain significant amounts.
Butter, unsalted and cashew butter contain similar amounts of sugar - butter, unsalted has 0.06g of sugar per 100 grams and cashew butter does not contain significant amounts.
Cashew butter is an excellent source of protein and it has 19 times more protein than butter, unsalted - cashew butter has 17.6g of protein per 100 grams and butter, unsalted has 0.85g of protein.
Both cashew butter and butter, unsalted are high in saturated fat. Butter, unsalted has 417% more saturated fat than cashew butter - cashew butter has 9.8g of saturated fat per 100 grams and butter, unsalted has 50.5g of saturated fat.
Butter, unsalted is high in cholesterol and cashew butter has less cholesterol than butter, unsalted - butter, unsalted has 215mg of cholesterol per 100 grams and cashew butter does not contain significant amounts.
Butter, unsalted is an excellent source of Vitamin A and it has more Vitamin A than cashew butter - butter, unsalted has 684ug of Vitamin A per 100 grams and cashew butter does not contain significant amounts.
Butter, unsalted has more Vitamin E than cashew butter - butter, unsalted has 2.3mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.
Butter, unsalted has more Vitamin K than cashew butter - butter, unsalted has 7ug 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, however, butter, unsalted contains more Vitamin B12.
| Butter, Unsalted | Cashew Butter | |
|---|---|---|
| Thiamin | 0.005 MG | 0.312 MG |
| Riboflavin | 0.034 MG | 0.187 MG |
| Niacin | 0.042 MG | 1.599 MG |
| Pantothenic acid | 0.11 MG | 1.201 MG |
| Vitamin B6 | 0.003 MG | 0.252 MG |
| Folate | 3 UG | 68 UG |
| Vitamin B12 | 0.17 UG | ~ |
Cashew butter is a great source of calcium and it has 79% more calcium than butter, unsalted - cashew butter has 43mg of calcium per 100 grams and butter, unsalted has 24mg of calcium.
Cashew butter is an excellent source of iron and it has 250 times more iron than butter, unsalted - cashew butter has 5mg of iron per 100 grams and butter, unsalted has 0.02mg of iron.
Cashew butter is an excellent source of potassium and it has 21 times more potassium than butter, unsalted - cashew butter has 546mg of potassium per 100 grams and butter, unsalted has 24mg of potassium.
For omega-3 fatty acids, butter, unsalted has more alpha linoleic acid (ALA) than cashew butter per 100 grams.
| Butter, Unsalted | Cashew Butter | |
|---|---|---|
| alpha linoleic acid | 1.18 G | 0.171 G |
| Total | 1.18 G | 0.171 G |
Comparing omega-6 fatty acids, cashew butter has more linoleic acid than butter, unsalted per 100 grams.
| Butter, Unsalted | Cashew Butter | |
|---|---|---|
| other omega 6 | 0.138 G | ~ |
| linoleic acid | 1.83 G | 8.166 G |
| Total | 1.968 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: Butter, Unsalted (Butter, without salt) and Cashew Butter (Nuts, cashew butter, plain, without salt added) .
Butter, Unsalted 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 | |||