Peanut Butter vs. Cashew Butter

Nutrition comparison of Peanut Butter and Cashew Butter

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 calcium, calories, potassium, protein and saturated fat.
  • Cashew butter has more thiamin, however, peanut butter contains more niacin.
  • Cashew butter is an excellent source of iron.
  • Peanut butter has signficantly more Vitamin E than cashew butter.
  • Peanut butter is an excellent source of dietary fiber.
Detailed nutritional comparison of peanut butter and cashew butter is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Cashew Butter (Nuts, cashew butter, plain, without salt added) . Have a correction or suggestions? Shoot us an email.

Calories and Carbs

calories

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 ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

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.

Protein

protein

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.

Fat

saturated fat

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.

Vitamins

Vitamin E

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.

Vitamin K

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.

The B Vitamins

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

Minerals

calcium

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.

iron

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.

potassium

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.

Omega-3 and Omega-6

omega 3s

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

omega 6s

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


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Peanut Butter or Cashew Butter .

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) .

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FAQ

Does cashew butter or peanut butter contain more calories in 100 grams?
Both cashew butter and peanut butter are high in calories. Cashew butter is quite similar to cashew butter for calories - cashew butter has 587 calories in 100g and peanut butter has 589 calories.

Does cashew butter or peanut butter contain more calcium?
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 in 100 grams and peanut butter has 45mg of calcium.

Does cashew butter or peanut butter contain more iron?
Cashew butter is an abundant source of iron and it has 170% more iron than peanut butter - cashew butter has 5mg of iron in 100 grams and peanut butter has 1.9mg of iron.

Does cashew butter or peanut butter contain more potassium?
Both cashew butter and peanut butter are high in potassium. Peanut butter has 40% more potassium than cashew butter - cashew butter has 546mg of potassium in 100 grams and peanut butter has 745mg of potassium.