Peanut Butter vs. Cashews
Nutrition comparison of Peanut Butter and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and cashews:
- Both cashews and peanut butter are high in calories, dietary fiber, potassium, protein and saturated fat.
- Cashew has more thiamin, however, peanut butter contains more niacin and folate.
- Cashew is an excellent source of iron.
- Peanut butter has signficantly more Vitamin E than cashew.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and peanut butter are high in calories. Peanut butter has a little more calories (7%) than cashew by weight - cashew has 553 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is lighter in carbs, heavier in fat and similar to cashews for protein. Peanut butter has a macronutrient ratio of 15:14:71 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Cashews | |
|---|---|---|
| Protein | 15% | 13% |
| Carbohydrates | 14% | 21% |
| Fat | 71% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and peanut butter has 29% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both cashews and peanut butter are high in dietary fiber. Peanut butter has 142% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Cashews and peanut butter contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both cashews and peanut butter are high in protein. Peanut butter has 32% more protein than cashew - cashew has 18.2g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Both cashews and peanut butter are high in saturated fat. Cashew is very similar to peanut butter for saturated fat - cashew has 7.8g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Cashews and peanut butter contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than cashew - cashew has 0.9mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Cashew has 67 times more Vitamin K than peanut butter - cashew has 34.1ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, however, peanut butter contains more niacin and folate. Both peanut butter and cashews contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Peanut Butter | Cashews | |
|---|---|---|
| Thiamin | 0.106 MG | 0.423 MG |
| Riboflavin | 0.111 MG | 0.058 MG |
| Niacin | 13.696 MG | 1.062 MG |
| Pantothenic acid | 1.118 MG | 0.864 MG |
| Vitamin B6 | 0.418 MG | 0.417 MG |
| Folate | 92 UG | 25 UG |
Minerals
calcium
Cashews and peanut butter contain similar amounts of calcium - cashew has 37mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Cashew is an excellent source of iron and it has 252% more iron than peanut butter - cashew has 6.7mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both cashews and peanut butter are high in potassium. Peanut butter has 13% more potassium than cashew - cashew has 660mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both peanut butter and cashews contain significant amounts of alpha linoleic acid (ALA).
| Peanut Butter | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.062 G |
| Total | 0.078 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, both peanut butter and cashews contain significant amounts of linoleic acid.
| Peanut Butter | Cashews | |
|---|---|---|
| other omega 6 | 0.64 G | 0.266 G |
| linoleic acid | 13.854 G | 7.782 G |
| Total | 14.494 G | 8.048 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 Butter (Peanut butter, chunk style, with salt) and Cashews (Nuts, cashew nuts, raw) .
Peanut Butter g
()
|
Daily Values (%) |
Cashews 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 | |||
FAQ
Does cashews or peanut butter contain more calories in 100 grams?Both cashews and peanut butter are high in calories. Peanut butter has a little more calories ( 10%) than cashew by weight - cashew has 553 calories in 100g and peanut butter has 589 calories.
Does cashews or peanut butter contain more iron?
Cashew is an abundant source of iron and it has 250% more iron than peanut butter - cashew has 6.7mg of iron in 100 grams and peanut butter has 1.9mg of iron.
Does cashews or peanut butter contain more potassium?
Both cashews and peanut butter are high in potassium. Peanut butter has 10% more potassium than cashew - cashew has 660mg of potassium in 100 grams and peanut butter has 745mg of potassium.