Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashew butter
versus
chocolate hazelnut spread
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashew butter and chocolate hazelnut spread:
Both chocolate hazelnut spread and cashew butter are high in calories. Cashew butter has a little more calories (9%) than chocolate hazelnut spread by weight - chocolate hazelnut spread has 539 calories per 100 grams and cashew butter has 587 calories.
For macronutrient ratios, cashew butter is heavier in protein, much lighter in carbs and much heavier in fat compared to chocolate hazelnut spread per calorie. Cashew butter has a macronutrient ratio of 11:18:71 and for chocolate hazelnut spread, 4:46:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashew Butter | Chocolate Hazelnut Spread | |
|---|---|---|
| Protein | 11% | 4% |
| Carbohydrates | 18% | 46% |
| Fat | 71% | 50% |
| Alcohol | ~ | ~ |
Chocolate hazelnut spread is high in carbohydrates and cashew butter has 56% less carbohydrates than chocolate hazelnut spread - chocolate hazelnut spread has 62.4g of total carbs per 100 grams and cashew butter has 27.6g of carbohydrates.
Chocolate hazelnut spread is an excellent source of dietary fiber and it has 170% more dietary fiber than cashew butter - chocolate hazelnut spread has 5.4g of dietary fiber per 100 grams and cashew butter has 2g of dietary fiber.
Chocolate hazelnut spread is high in sugar and cashew butter has less sugar than chocolate hazelnut spread - chocolate hazelnut spread has 54.1g of sugar per 100 grams and cashew butter does not contain significant amounts.
Cashew butter is an excellent source of protein and it has 225% more protein than chocolate hazelnut spread - chocolate hazelnut spread has 5.4g of protein per 100 grams and cashew butter has 17.6g of protein.
Both chocolate hazelnut spread and cashew butter are high in saturated fat. Chocolate hazelnut spread has 191% more saturated fat than cashew butter - chocolate hazelnut spread has 28.4g of saturated fat per 100 grams and cashew butter has 9.8g of saturated fat.
Chocolate hazelnut spread and cashew butter contain similar amounts of Vitamin A - chocolate hazelnut spread has 1ug of Vitamin A per 100 grams and cashew butter does not contain significant amounts.
Chocolate hazelnut spread has signficantly more Vitamin E than cashew butter - chocolate hazelnut spread has 5mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.
Chocolate hazelnut spread and cashew butter contain similar amounts of Vitamin K - chocolate hazelnut spread has 1.9ug of Vitamin K per 100 grams and cashew butter does not contain significant amounts.
Cashew butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, chocolate hazelnut spread contains more Vitamin B12. Both cashew butter and chocolate hazelnut spread contain significant amounts of riboflavin.
| Cashew Butter | Chocolate Hazelnut Spread | |
|---|---|---|
| Thiamin | 0.312 MG | 0.085 MG |
| Riboflavin | 0.187 MG | 0.17 MG |
| Niacin | 1.599 MG | 0.427 MG |
| Pantothenic acid | 1.201 MG | 0.357 MG |
| Vitamin B6 | 0.252 MG | 0.082 MG |
| Folate | 68 UG | 14 UG |
| Vitamin B12 | ~ | 0.27 UG |
Both chocolate hazelnut spread and cashew butter are high in calcium. Chocolate hazelnut spread has 151% more calcium than cashew butter - chocolate hazelnut spread has 108mg of calcium per 100 grams and cashew butter has 43mg of calcium.
Both chocolate hazelnut spread and cashew butter are high in iron. Cashew butter has 15% more iron than chocolate hazelnut spread - chocolate hazelnut spread has 4.4mg of iron per 100 grams and cashew butter has 5mg of iron.
Both chocolate hazelnut spread and cashew butter are high in potassium. Cashew butter has 34% more potassium than chocolate hazelnut spread - chocolate hazelnut spread has 407mg of potassium per 100 grams and cashew butter has 546mg of potassium.
Comparing omega-6 fatty acids, cashew butter has more linoleic acid than chocolate hazelnut spread per 100 grams.
| Cashew Butter | Chocolate Hazelnut Spread | |
|---|---|---|
| linoleic acid | 8.166 G | ~ |
| other omega 6 | ~ | 1.877 G |
| Total | 8.166 G | 1.877 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 Chocolate Hazelnut Spread (Chocolate-flavored hazelnut spread) .
Cashew Butter g
()
|
Daily Values (%) |
Chocolate Hazelnut Spread 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 | |||