Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
cashew butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and cashew butter:
Both cashew butter and egg are high in calories. Cashew butter has 310% more calories than egg - cashew butter has 587 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, lighter in carbs and lighter in fat compared to cashew butter per calorie. Egg has a macronutrient ratio of 36:2:62 and for cashew butter, 11:18:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Cashew Butter | |
|---|---|---|
| Protein | 36% | 11% |
| Carbohydrates | 2% | 18% |
| Fat | 62% | 71% |
| Alcohol | ~ | ~ |
Egg has signficantly less carbohydrates than cashew butter - cashew butter has 27.6g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
Cashew butter has signficantly more dietary fiber than egg - cashew butter has 2g of dietary fiber per 100 grams and egg does not contain significant amounts.
Egg and cashew butter contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and cashew butter does not contain significant amounts.
Both cashew butter and egg are high in protein. Cashew butter has 40% more protein than egg - cashew butter has 17.6g of protein per 100 grams and egg has 12.6g of protein.
Cashew butter is high in saturated fat and egg has 68% less saturated fat than cashew butter - cashew butter has 9.8g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
Both egg and cashew butter are low in trans fat - egg has 0.04g of trans fat per 100 grams and cashew butter does not contain significant amounts.
Egg is high in cholesterol and cashew butter has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and cashew butter does not contain significant amounts.
Egg is an excellent source of Vitamin A and it has more Vitamin A than cashew butter - egg has 160ug of Vitamin A per 100 grams and cashew butter does not contain significant amounts.
Egg is a great source of Vitamin D and it has more Vitamin D than cashew butter - egg has 82iu of Vitamin D per 100 grams and cashew butter does not contain significant amounts.
Egg has more Vitamin E than cashew butter - egg has 1.1mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.
Egg and cashew butter contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and cashew butter does not contain significant amounts.
Cashew butter has more thiamin and niacin, however, egg contains more riboflavin and Vitamin B12. Both egg and cashew butter contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Egg | Cashew Butter | |
|---|---|---|
| Thiamin | 0.04 MG | 0.312 MG |
| Riboflavin | 0.457 MG | 0.187 MG |
| Niacin | 0.075 MG | 1.599 MG |
| Pantothenic acid | 1.533 MG | 1.201 MG |
| Vitamin B6 | 0.17 MG | 0.252 MG |
| Folate | 47 UG | 68 UG |
| Vitamin B12 | 0.89 UG | ~ |
Both cashew butter and egg are high in calcium. Egg has 30% more calcium than cashew butter - cashew butter has 43mg of calcium per 100 grams and egg has 56mg of calcium.
Cashew butter is an excellent source of iron and it has 187% more iron than egg - cashew butter has 5mg of iron per 100 grams and egg has 1.8mg of iron.
Cashew butter is an excellent source of potassium and it has 296% more potassium than egg - cashew butter has 546mg of potassium per 100 grams and egg has 138mg of potassium.
For omega-3 fatty acids, cashew butter has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than cashew butter per 100 grams.
| Egg | Cashew Butter | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.171 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.171 G |
Comparing omega-6 fatty acids, cashew butter has more linoleic acid than egg per 100 grams.
| Egg | Cashew Butter | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 8.166 G |
| Total | 1.577 G | 8.166 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: Egg (Egg, whole, raw, fresh) and Cashew Butter (Nuts, cashew butter, plain, without salt added) .
Egg g
()
|
Daily Values (%) |
Cashew Butter 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 | |||