Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashew butter
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashew butter and kale:
Cashew butter is high in calories and kale has 94% less calories than cashew butter - kale has 35 calories per 100 grams and cashew butter has 587 calories.
For macronutrient ratios, cashew butter is lighter in protein, much lighter in carbs and much heavier in fat compared to kale per calorie. Cashew butter has a macronutrient ratio of 11:18:71 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashew Butter | Kale | |
|---|---|---|
| Protein | 11% | 28% |
| Carbohydrates | 18% | 41% |
| Fat | 71% | 31% |
| Alcohol | ~ | ~ |
Kale has signficantly less carbohydrates than cashew butter - kale has 4.4g of total carbs per 100 grams and cashew butter has 27.6g of carbohydrates.
Kale is an excellent source of dietary fiber and it has 105% more dietary fiber than cashew butter - kale has 4.1g of dietary fiber per 100 grams and cashew butter has 2g of dietary fiber.
Kale and cashew butter contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and cashew butter does not contain significant amounts.
Cashew butter is an excellent source of protein and it has 501% more protein than kale - kale has 2.9g of protein per 100 grams and cashew butter has 17.6g of protein.
Cashew butter is high in saturated fat and kale has 98% less saturated fat than cashew butter - kale has 0.18g of saturated fat per 100 grams and cashew butter has 9.8g of saturated fat.
Kale is an excellent source of Vitamin C and it has more Vitamin C than cashew butter - kale has 93.4mg of Vitamin C per 100 grams and cashew butter does not contain significant amounts.
Kale is an excellent source of Vitamin A and it has more Vitamin A than cashew butter - kale has 241ug of Vitamin A per 100 grams and cashew butter does not contain significant amounts.
Kale has more Vitamin E than cashew butter - kale has 0.66mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.
Kale is an excellent source of Vitamin K and it has more Vitamin K than cashew butter - kale has 389.6ug of Vitamin K per 100 grams and cashew butter does not contain significant amounts.
Cashew butter has more thiamin and pantothenic acid. Both cashew butter and kale contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Cashew Butter | Kale | |
|---|---|---|
| Thiamin | 0.312 MG | 0.113 MG |
| Riboflavin | 0.187 MG | 0.347 MG |
| Niacin | 1.599 MG | 1.18 MG |
| Pantothenic acid | 1.201 MG | 0.37 MG |
| Vitamin B6 | 0.252 MG | 0.147 MG |
| Folate | 68 UG | 62 UG |
Both kale and cashew butter are high in calcium. Kale has 491% more calcium than cashew butter - kale has 254mg of calcium per 100 grams and cashew butter has 43mg of calcium.
Cashew butter is an excellent source of iron and it has 214% more iron than kale - kale has 1.6mg of iron per 100 grams and cashew butter has 5mg of iron.
Both kale and cashew butter are high in potassium. Cashew butter has 57% more potassium than kale - kale has 348mg of potassium per 100 grams and cashew butter has 546mg of potassium.
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than cashew butter per 100 grams.
| Cashew Butter | Kale | |
|---|---|---|
| alpha linoleic acid | 0.171 G | 0.378 G |
| Total | 0.171 G | 0.378 G |
Comparing omega-6 fatty acids, cashew butter has more linoleic acid than kale per 100 grams.
| Cashew Butter | Kale | |
|---|---|---|
| linoleic acid | 8.166 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 8.166 G | 0.294 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 Kale (Kale, raw) .
Cashew Butter g
()
|
Daily Values (%) |
Kale 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 | |||