Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashew butter
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashew butter and hazelnut:
Both cashew butter and hazelnut are high in calories. Hazelnut has a little more calories (10%) than cashew butter by weight - cashew butter has 587 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, cashew butter is heavier in carbs, lighter in fat and similar to hazelnut for protein. Cashew butter has a macronutrient ratio of 11:18:71 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashew Butter | Hazelnut | |
|---|---|---|
| Protein | 11% | 9% |
| Carbohydrates | 18% | 10% |
| Fat | 71% | 81% |
| Alcohol | ~ | ~ |
Hazelnut has 36% less carbohydrates than cashew butter - cashew butter has 27.6g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
Hazelnut is an excellent source of dietary fiber and it has 370% more dietary fiber than cashew butter - cashew butter has 2g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
Cashew butter has less sugar than hazelnut - hazelnut has 4.9g of sugar per 100 grams and cashew butter does not contain significant amounts.
Both cashew butter and hazelnut are high in protein. Cashew butter has 17% more protein than hazelnut - cashew butter has 17.6g of protein per 100 grams and hazelnut has 15g of protein.
Cashew butter is high in saturated fat and hazelnut has 54% less saturated fat than cashew butter - cashew butter has 9.8g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Hazelnut has more Vitamin C than cashew butter - hazelnut has 3.8mg of Vitamin C per 100 grams and cashew butter does not contain significant amounts.
Hazelnut and cashew butter contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and cashew butter does not contain significant amounts.
Hazelnut is an excellent source of Vitamin E and it has more Vitamin E than cashew butter - hazelnut has 15.3mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.
Hazelnut has more Vitamin B6. Both cashew butter and hazelnut contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Cashew Butter | Hazelnut | |
|---|---|---|
| Thiamin | 0.312 MG | 0.338 MG |
| Riboflavin | 0.187 MG | 0.123 MG |
| Niacin | 1.599 MG | 2.05 MG |
| Pantothenic acid | 1.201 MG | 0.923 MG |
| Vitamin B6 | 0.252 MG | 0.62 MG |
| Folate | 68 UG | 88 UG |
Both cashew butter and hazelnut are high in calcium. Hazelnut has 186% more calcium than cashew butter - cashew butter has 43mg of calcium per 100 grams and hazelnut has 123mg of calcium.
Both cashew butter and hazelnut are high in iron. Cashew butter has 15% more iron than hazelnut - cashew butter has 5mg of iron per 100 grams and hazelnut has 4.4mg of iron.
Both cashew butter and hazelnut are high in potassium. Hazelnut has 38% more potassium than cashew butter - cashew butter has 546mg of potassium per 100 grams and hazelnut has 755mg of potassium.
For omega-3 fatty acids, cashew butter has more alpha linoleic acid (ALA) than hazelnut per 100 grams.
| Cashew Butter | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 0.171 G | 0.06 G |
| Total | 0.171 G | 0.06 G |
Comparing omega-6 fatty acids, both cashew butter and hazelnut contain significant amounts of linoleic acid.
| Cashew Butter | Hazelnut | |
|---|---|---|
| linoleic acid | 8.166 G | 8.403 G |
| other omega 6 | ~ | 0.06 G |
| Total | 8.166 G | 8.463 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: Cashew Butter (Nuts, cashew butter, plain, without salt added) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) .
Cashew Butter g
()
|
Daily Values (%) |
Hazelnut 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 | |||