Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
cashew butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and cashew butter:
Both cashew butter and peanut butter are high in calories. Cashew butter is very similar to cashew butter for calories - cashew butter has 587 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is heavier in protein, lighter in carbs and similar to cashew butter for fat. Peanut butter has a macronutrient ratio of 15:14:71 and for cashew butter, 11:18:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Cashew Butter | |
|---|---|---|
| Protein | 15% | 11% |
| Carbohydrates | 14% | 18% |
| Fat | 71% | 71% |
| Alcohol | ~ | ~ |
Peanut butter has 22% less carbohydrates than cashew butter - cashew butter has 27.6g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
Peanut butter 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 peanut butter has 8g of dietary fiber.
Cashew butter has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and cashew butter does not contain significant amounts.
Both cashew butter and peanut butter are high in protein. Peanut butter has 37% more protein than cashew butter - cashew butter has 17.6g of protein per 100 grams and peanut butter has 24.1g of protein.
Both cashew butter and peanut butter are high in saturated fat. Cashew butter has 28% more saturated fat than peanut butter - cashew butter has 9.8g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Peanut butter has signficantly more Vitamin E than cashew butter - peanut butter has 6.3mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.
Peanut butter and cashew butter contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and cashew butter does not contain significant amounts.
Cashew butter has more thiamin, however, peanut butter contains more niacin. Both peanut butter and cashew butter contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Peanut Butter | Cashew Butter | |
|---|---|---|
| Thiamin | 0.106 MG | 0.312 MG |
| Riboflavin | 0.111 MG | 0.187 MG |
| Niacin | 13.696 MG | 1.599 MG |
| Pantothenic acid | 1.118 MG | 1.201 MG |
| Vitamin B6 | 0.418 MG | 0.252 MG |
| Folate | 92 UG | 68 UG |
Both cashew butter and peanut butter are high in calcium. Cashew butter is very similar to cashew butter for calcium - cashew butter has 43mg of calcium per 100 grams and peanut butter has 45mg of calcium.
Cashew butter is an excellent source of iron and it has 165% more iron than peanut butter - cashew butter has 5mg of iron per 100 grams and peanut butter has 1.9mg of iron.
Both cashew butter and peanut butter are high in potassium. Peanut butter has 36% more potassium than cashew butter - cashew butter has 546mg of potassium per 100 grams and peanut butter has 745mg of potassium.
For omega-3 fatty acids, cashew butter has more alpha linoleic acid (ALA) than peanut butter per 100 grams.
| Peanut Butter | Cashew Butter | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.171 G |
| Total | 0.078 G | 0.171 G |
Comparing omega-6 fatty acids, both peanut butter and cashew butter contain significant amounts of linoleic acid.
| Peanut Butter | Cashew Butter | |
|---|---|---|
| other omega 6 | 0.64 G | ~ |
| linoleic acid | 13.854 G | 8.166 G |
| Total | 14.494 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: Peanut Butter (Peanut butter, chunk style, with salt) and Cashew Butter (Nuts, cashew butter, plain, without salt added) .
Peanut Butter 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 | |||