Peanut Flour vs. Cashew Butter

Q: Does cashew butter or peanut flour have more calories?

Both cashew butter and peanut flour are high in calories . Cashew butter has 80% more calories than peanut flour - cashew butter has 587 calories per 100 grams and peanut flour has 327 calories. For macronutrient ratios, peanut flour is much heavier in protein, much heavier in carbs and much lighter in fat compared to cashew butter per calorie. Peanut flour has a macronutrient ratio of 59:39:2 and for cashew butter, 11:18:71 for protein, carbohydrates and fat from calories. Macro Ratios from Calories:

Q: Does cashew butter or peanut flour contain more dietary fiber?

Peanut flour is an excellent source of dietary fiber and it has 690% more dietary fiber than cashew butter - cashew butter has 2g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.

Q: Does cashew butter or peanut flour contain more protein?

Both cashew butter and peanut flour are high in protein . Peanut flour has 197% more protein than cashew butter - cashew butter has 17.6g of protein per 100 grams and peanut flour has 52.2g of protein.

Q: Does cashew butter or peanut flour contain more calcium?

Both cashew butter and peanut flour are high in calcium . Peanut flour has 226% more calcium than cashew butter - cashew butter has 43mg of calcium per 100 grams and peanut flour has 140mg of calcium.

Q: Does cashew butter or peanut flour contain more iron?

Both cashew butter and peanut flour are high in iron . Cashew butter has 140% more iron than peanut flour - cashew butter has 5mg of iron per 100 grams and peanut flour has 2.1mg of iron.

Nutrition comparison of Peanut Flour 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 flour versus cashew butter (100g each) below using 2020 USDA and NIH data^[1].

Jump to:
Calories and Carbs
Protein
Fat
Vitamins
Minerals
Omegas
Visualize

For a quick recap of significant nutrients and differences in peanut flour and cashew butter:

Both cashew butter and peanut flour are high in calcium, calories, iron, potassium and protein.
Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Peanut flour is an excellent source of dietary fiber.

Detailed nutritional comparison of peanut flour 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 Flour (Peanut flour, defatted) 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 flour are high in calories. Cashew butter has 80% more calories than peanut flour - cashew butter has 587 calories per 100 grams and peanut flour has 327 calories.

For macronutrient ratios, peanut flour is much heavier in protein, much heavier in carbs and much lighter in fat compared to cashew butter per calorie. Peanut flour has a macronutrient ratio of 59:39:2 and for cashew butter, 11:18:71 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	Peanut Flour	Cashew Butter
Protein	59%	11%
Carbohydrates	39%	18%
Fat	2%	71%
Alcohol	~	~

carbohydrates

Peanut flour is high in carbohydrates and cashew butter has 21% less carbohydrates than peanut flour - cashew butter has 27.6g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.

dietary fiber

Peanut flour is an excellent source of dietary fiber and it has 690% more dietary fiber than cashew butter - cashew butter has 2g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.

sugar

Cashew butter has less sugar than peanut flour - peanut flour has 8.2g of sugar per 100 grams and cashew butter does not contain significant amounts.

Protein

protein

Both cashew butter and peanut flour are high in protein. Peanut flour has 197% more protein than cashew butter - cashew butter has 17.6g of protein per 100 grams and peanut flour has 52.2g of protein.

Fat

saturated fat

Cashew butter is high in saturated fat and peanut flour has 99% less saturated fat than cashew butter - cashew butter has 9.8g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.

Vitamins

Vitamin E

Peanut flour and cashew butter contain similar amounts of Vitamin E - peanut flour has 0.05mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.

The B Vitamins

Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

	Peanut Flour	Cashew Butter
Thiamin	0.7 MG	0.312 MG
Riboflavin	0.48 MG	0.187 MG
Niacin	27 MG	1.599 MG
Pantothenic acid	2.744 MG	1.201 MG
Vitamin B6	0.504 MG	0.252 MG
Folate	248 UG	68 UG

Minerals

calcium

Both cashew butter and peanut flour are high in calcium. Peanut flour has 226% more calcium than cashew butter - cashew butter has 43mg of calcium per 100 grams and peanut flour has 140mg of calcium.

iron

Both cashew butter and peanut flour are high in iron. Cashew butter has 140% more iron than peanut flour - cashew butter has 5mg of iron per 100 grams and peanut flour has 2.1mg of iron.

potassium

Both cashew butter and peanut flour are high in potassium. Peanut flour has 136% more potassium than cashew butter - cashew butter has 546mg of potassium per 100 grams and peanut flour has 1290mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, cashew butter has more linoleic acid than peanut flour per 100 grams.

	Peanut Flour	Cashew Butter
linoleic acid	0.143 G	8.166 G
Total	0.143 G	8.166 G

Customize your serving size

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 Flour (Peanut flour, defatted) and Cashew Butter (Nuts, cashew butter, plain, without salt added) .

Peanut Flour g ()	Daily Values (%)
KCAL %	calories	KCAL %
G %	carbohydrates	G %
G %	dietary fiber	G %
G	sugar	G
G %	total fat	G %
G %	saturated fat	G %
G	monounsaturated fat	G
G	polyunsaturated fat	G
G	trans fat	G
MG	cholesterol	MG
MG %	sodium	MG %
	Vitamins and Minerals
UG %	Vitamin A	UG %
MG %	Vitamin C	MG %
IU %	Vitamin D	IU %
MG %	calcium	MG %
MG %	iron	MG %
MG %	magnesium	MG %
MG %	potassium	MG %
MG %	thiamin (Vit B1)	MG %
MG %	riboflavin (Vit B2)	MG %
MG %	niacin (Vit B3)	MG %
MG %	Vitamin B6	MG %
MG %	pantothenic acid (Vit B5)	MG %
UG %	folate (Vit B9)	UG %
UG %	Vitamin B12	UG %
MG %	Vitamin E	MG %
UG %	Vitamin K	UG %
G %	protein	G %
UG %	biotin (Vit B7)	UG %
MG %	choline	MG %
MG %	chlorine	MG %
UG %	chromium	UG %
MG %	copper	MG %
UG %	fluoride	UG %
UG %	iodine	UG %
MG %	manganese	MG %
UG %	molybdenum	UG %
MG %	phosphorus	MG %
UG %	selenium	UG %
MG %	zinc	MG %
G	Water	G
G	Starch	G
G	Alcohol	G

Food	Amount	Action
Peanut Flour	oz
Cashew Butter	oz

FAQ

Does cashew butter or peanut flour contain more calories in 100 grams?
Both cashew butter and peanut flour are high in calories. Cashew butter has 80% more calories than peanut flour - cashew butter has 587 calories in 100g and peanut flour has 327 calories.

Is cashew butter or peanut flour better for protein?
Both cashew butter and peanut flour are high in protein. Peanut flour has 200% more protein than cashew butter - cashew butter has 17.6g of protein per 100 grams and peanut flour has 52.2g of protein.

Does cashew butter or peanut flour have more carbohydrates?
By weight, peanut flour is high in carbohydrates and cashew butter has 20% fewer carbohydrates than peanut flour - cashew butter has 27.6g of carbs for 100g and peanut flour has 34.7g of carbohydrates.

Does cashew butter or peanut flour contain more calcium?
Both cashew butter and peanut flour are high in calcium. Peanut flour has 230% more calcium than cashew butter - cashew butter has 43mg of calcium in 100 grams and peanut flour has 140mg of calcium.

Does cashew butter or peanut flour contain more iron?
Both cashew butter and peanut flour are high in iron. Cashew butter has 140% more iron than peanut flour - cashew butter has 5mg of iron in 100 grams and peanut flour has 2.1mg of iron.

Does cashew butter or peanut flour contain more potassium?
Both cashew butter and peanut flour are high in potassium. Peanut flour has 140% more potassium than cashew butter - cashew butter has 546mg of potassium in 100 grams and peanut flour has 1290mg of potassium.

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