Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
cashew butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and cashew butter:
Both cashew butter and olive oil are high in calories. Olive oil has 51% more calories than cashew butter - cashew butter has 587 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is lighter in protein, lighter in carbs and much heavier in fat compared to cashew butter per calorie. Olive oil 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:
| Olive Oil | Cashew Butter | |
|---|---|---|
| Protein | ~ | 11% |
| Carbohydrates | ~ | 18% |
| Fat | 100% | 71% |
| Alcohol | ~ | ~ |
Olive oil has signficantly less carbohydrates than cashew butter - cashew butter has 27.6g of total carbs per 100 grams and olive oil does not contain significant amounts.
Cashew butter has signficantly more dietary fiber than olive oil - cashew butter has 2g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
Cashew butter is an excellent source of protein and it has more protein than olive oil - cashew butter has 17.6g of protein per 100 grams and olive oil does not contain significant amounts.
Both cashew butter and olive oil are high in saturated fat. Olive oil has 41% more saturated fat than cashew butter - cashew butter has 9.8g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Olive oil is an excellent source of Vitamin E and it has more Vitamin E than cashew butter - olive oil has 14.4mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.
Olive oil has more Vitamin K than cashew butter - olive oil has 60.2ug 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.
| Olive Oil | Cashew Butter | |
|---|---|---|
| Thiamin | ~ | 0.312 MG |
| Riboflavin | ~ | 0.187 MG |
| Niacin | ~ | 1.599 MG |
| Pantothenic acid | ~ | 1.201 MG |
| Vitamin B6 | ~ | 0.252 MG |
| Folate | ~ | 68 UG |
Cashew butter is a great source of calcium and it has 42 times more calcium than olive oil - cashew butter has 43mg of calcium per 100 grams and olive oil has 1mg of calcium.
Cashew butter is an excellent source of iron and it has 798% more iron than olive oil - cashew butter has 5mg of iron per 100 grams and olive oil has 0.56mg of iron.
Cashew butter is an excellent source of potassium and it has 545 times more potassium than olive oil - cashew butter has 546mg of potassium per 100 grams and olive oil has 1mg of potassium.
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than cashew butter per 100 grams.
| Olive Oil | Cashew Butter | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.171 G |
| Total | 0.761 G | 0.171 G |
Comparing omega-6 fatty acids, both olive oil and cashew butter contain significant amounts of linoleic acid.
| Olive Oil | Cashew Butter | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 8.166 G |
| Total | 10.176 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: Olive Oil (Oil, olive, salad or cooking) and Cashew Butter (Nuts, cashew butter, plain, without salt added) .
Olive Oil 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 | |||