Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashew butter
versus
macadamia nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashew butter and macadamia nut:
Both cashew butter and macadamia nut are high in calories. Macadamia nut has 22% more calories than cashew butter - cashew butter has 587 calories per 100 grams and macadamia nut has 718 calories.
For macronutrient ratios, cashew butter is heavier in protein, heavier in carbs and lighter in fat compared to macadamia nut per calorie. Cashew butter has a macronutrient ratio of 11:18:71 and for macadamia nut, 4:7:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashew Butter | Macadamia Nut | |
|---|---|---|
| Protein | 11% | 4% |
| Carbohydrates | 18% | 7% |
| Fat | 71% | 89% |
| Alcohol | ~ | ~ |
Macadamia nut has 51% less carbohydrates than cashew butter - cashew butter has 27.6g of total carbs per 100 grams and macadamia nut has 13.4g of carbohydrates.
Macadamia nut is an excellent source of dietary fiber and it has 300% more dietary fiber than cashew butter - cashew butter has 2g of dietary fiber per 100 grams and macadamia nut has 8g of dietary fiber.
Cashew butter has less sugar than macadamia nut - macadamia nut has 4.1g of sugar per 100 grams and cashew butter does not contain significant amounts.
Cashew butter is an excellent source of protein and it has 125% more protein than macadamia nut - cashew butter has 17.6g of protein per 100 grams and macadamia nut has 7.8g of protein.
Both cashew butter and macadamia nut are high in saturated fat. Macadamia nut has 22% more saturated fat than cashew butter - cashew butter has 9.8g of saturated fat per 100 grams and macadamia nut has 11.9g of saturated fat.
Macadamia nut has more Vitamin C than cashew butter - macadamia nut has 0.7mg of Vitamin C per 100 grams and cashew butter does not contain significant amounts.
Macadamia nut has more Vitamin E than cashew butter - macadamia nut has 0.57mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.
Macadamia nut has more thiamin, however, cashew butter contains more riboflavin and folate. Both cashew butter and macadamia nut contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Cashew Butter | Macadamia Nut | |
|---|---|---|
| Thiamin | 0.312 MG | 0.71 MG |
| Riboflavin | 0.187 MG | 0.087 MG |
| Niacin | 1.599 MG | 2.274 MG |
| Pantothenic acid | 1.201 MG | 0.603 MG |
| Vitamin B6 | 0.252 MG | 0.359 MG |
| Folate | 68 UG | 10 UG |
Both cashew butter and macadamia nut are high in calcium. Macadamia nut has 63% more calcium than cashew butter - cashew butter has 43mg of calcium per 100 grams and macadamia nut has 70mg of calcium.
Both cashew butter and macadamia nut are high in iron. Cashew butter has 90% more iron than macadamia nut - cashew butter has 5mg of iron per 100 grams and macadamia nut has 2.7mg of iron.
Both cashew butter and macadamia nut are high in potassium. Cashew butter has 50% more potassium than macadamia nut - cashew butter has 546mg of potassium per 100 grams and macadamia nut has 363mg of potassium.
For omega-3 fatty acids, both cashew butter and macadamia nut contain significant amounts of alpha linoleic acid (ALA).
| Cashew Butter | Macadamia Nut | |
|---|---|---|
| alpha linoleic acid | 0.171 G | 0.196 G |
| Total | 0.171 G | 0.196 G |
Comparing omega-6 fatty acids, cashew butter has more linoleic acid than macadamia nut per 100 grams.
| Cashew Butter | Macadamia Nut | |
|---|---|---|
| linoleic acid | 8.166 G | 1.303 G |
| other omega 6 | ~ | 1.944 G |
| Total | 8.166 G | 3.247 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 Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) .
Cashew Butter g
()
|
Daily Values (%) |
Macadamia Nut 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 | |||