Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashew butter
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashew butter and pecan:
Both cashew butter and pecan are high in calories. Pecan has 18% more calories than cashew butter - cashew butter has 587 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, cashew butter is heavier in protein, heavier in carbs and lighter in fat compared to pecan per calorie. Cashew butter has a macronutrient ratio of 11:18:71 and for pecan, 5:7:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashew Butter | Pecan | |
|---|---|---|
| Protein | 11% | 5% |
| Carbohydrates | 18% | 7% |
| Fat | 71% | 88% |
| Alcohol | ~ | ~ |
Pecan has 50% less carbohydrates than cashew butter - cashew butter has 27.6g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
Pecan is an excellent source of dietary fiber and it has 380% more dietary fiber than cashew butter - cashew butter has 2g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
Cashew butter has less sugar than pecan - pecan has 4g of sugar per 100 grams and cashew butter does not contain significant amounts.
Both cashew butter and pecan are high in protein. Cashew butter has 91% more protein than pecan - cashew butter has 17.6g of protein per 100 grams and pecan has 9.2g of protein.
Both cashew butter and pecan are high in saturated fat. Cashew butter has 58% more saturated fat than pecan - cashew butter has 9.8g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
Pecan has more Vitamin C than cashew butter - pecan has 1.1mg of Vitamin C per 100 grams and cashew butter does not contain significant amounts.
Pecan and cashew butter contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and cashew butter does not contain significant amounts.
Pecan has more Vitamin E than cashew butter - pecan has 1.4mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.
Pecan and cashew butter contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and cashew butter does not contain significant amounts.
Pecan has more thiamin, however, cashew butter contains more folate. Both cashew butter and pecan contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Cashew Butter | Pecan | |
|---|---|---|
| Thiamin | 0.312 MG | 0.66 MG |
| Riboflavin | 0.187 MG | 0.13 MG |
| Niacin | 1.599 MG | 1.167 MG |
| Pantothenic acid | 1.201 MG | 0.863 MG |
| Vitamin B6 | 0.252 MG | 0.21 MG |
| Folate | 68 UG | 22 UG |
Both cashew butter and pecan are high in calcium. Pecan has 63% more calcium than cashew butter - cashew butter has 43mg of calcium per 100 grams and pecan has 70mg of calcium.
Both cashew butter and pecan are high in iron. Cashew butter has 99% more iron than pecan - cashew butter has 5mg of iron per 100 grams and pecan has 2.5mg of iron.
Both cashew butter and pecan are high in potassium. Cashew butter has 33% more potassium than pecan - cashew butter has 546mg of potassium per 100 grams and pecan has 410mg of potassium.
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than cashew butter per 100 grams.
| Cashew Butter | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.171 G | 0.986 G |
| Total | 0.171 G | 0.986 G |
Comparing omega-6 fatty acids, pecan has more linoleic acid than cashew butter per 100 grams.
| Cashew Butter | Pecan | |
|---|---|---|
| linoleic acid | 8.166 G | 20.628 G |
| other omega 6 | ~ | 0.069 G |
| Total | 8.166 G | 20.697 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: Cashew Butter (Nuts, cashew butter, plain, without salt added) and Pecan (Nuts, pecans) .
Cashew Butter g
()
|
Daily Values (%) |
Pecan 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 | |||