Peanuts vs. Cashew Butter

Nutrition comparison of Peanuts and Cashew Butter


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of peanuts versus cashew butter (100g each) below using 2020 USDA and NIH data[1].

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

  • Both cashew butter and peanuts are high in calcium, calories, potassium, protein and saturated fat.
  • Cashew butter is an excellent source of iron.
  • Peanut has more niacin.
  • Peanut has signficantly more Vitamin E than cashew butter.
  • Peanut is an excellent source of dietary fiber.
Detailed nutritional comparison of peanuts 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: Peanuts (Peanuts, all types, dry-roasted, without 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 peanuts are high in calories. is very similar to cashew butter for calories - cashew butter has 587 calories per 100 grams and peanut has 587 calories.

For macronutrient ratios, peanuts is heavier in protein, lighter in carbs and similar to cashew butter for fat. Peanuts has a macronutrient ratio of 16:14:71 and for cashew butter, 11:18:71 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Peanuts Cashew Butter
Protein 16% 11%
Carbohydrates 14% 18%
Fat 71% 71%
Alcohol ~ ~

carbohydrates

Peanut has 23% less carbohydrates than cashew butter - cashew butter has 27.6g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.

dietary fiber

Peanut is an excellent source of dietary fiber and it has 320% more dietary fiber than cashew butter - cashew butter has 2g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.

sugar

Cashew butter has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and cashew butter does not contain significant amounts.

Protein

protein

Both cashew butter and peanuts are high in protein. Peanut has 39% more protein than cashew butter - cashew butter has 17.6g of protein per 100 grams and peanut has 24.4g of protein.

Fat

saturated fat

Both cashew butter and peanuts are high in saturated fat. Cashew butter has 26% more saturated fat than peanut - cashew butter has 9.8g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.

trans fat

Both peanuts and cashew butter are low in trans fat - peanut has 0.03g of trans fat per 100 grams and cashew butter does not contain significant amounts.

Vitamins

Vitamin E

Peanut has signficantly more Vitamin E than cashew butter - peanut has 4.9mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.

The B Vitamins

Peanut has more niacin. Both peanuts and cashew butter contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.

Peanuts Cashew Butter
Thiamin 0.152 MG 0.312 MG
Riboflavin 0.197 MG 0.187 MG
Niacin 14.355 MG 1.599 MG
Pantothenic acid 1.011 MG 1.201 MG
Vitamin B6 0.466 MG 0.252 MG
Folate 97 UG 68 UG

Minerals

calcium

Both cashew butter and peanuts are high in calcium. Peanut has 35% more calcium than cashew butter - cashew butter has 43mg of calcium per 100 grams and peanut has 58mg of calcium.

iron

Cashew butter is an excellent source of iron and it has 218% more iron than peanut - cashew butter has 5mg of iron per 100 grams and peanut has 1.6mg of iron.

potassium

Both cashew butter and peanuts are high in potassium. Peanut has 16% more potassium than cashew butter - cashew butter has 546mg of potassium per 100 grams and peanut has 634mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cashew butter has more alpha linoleic acid (ALA) than peanut per 100 grams.

Peanuts Cashew Butter
alpha linoleic acid 0.026 G 0.171 G
Total 0.026 G 0.171 G

omega 6s

Comparing omega-6 fatty acids, both peanuts and cashew butter contain significant amounts of linoleic acid.

Peanuts Cashew Butter
other omega 6 0.004 G ~
linoleic acid 9.715 G 8.166 G
Total 9.719 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 Peanuts or Cashew Butter .

Note: The specific food items compared are: Peanuts (Peanuts, all types, dry-roasted, without salt) and Cashew Butter (Nuts, cashew butter, plain, without salt added) .

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G Water G
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FAQ

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

Does cashew butter or peanuts contain more calcium?
Both cashew butter and peanuts are high in calcium. Peanut has 40% more calcium than cashew butter - cashew butter has 43mg of calcium in 100 grams and peanut has 58mg of calcium.

Does cashew butter or peanuts contain more iron?
Cashew butter is an abundant source of iron and it has 220% more iron than peanut - cashew butter has 5mg of iron in 100 grams and peanut has 1.6mg of iron.

Does cashew butter or peanuts contain more potassium?
Both cashew butter and peanuts are high in potassium. Peanut has 20% more potassium than cashew butter - cashew butter has 546mg of potassium in 100 grams and peanut has 634mg of potassium.