Greek Yogurt vs. Cashew Butter

Nutrition comparison of Greek Yogurt and Cashew Butter

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

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

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

  • Both cashew butter and greek yogurt are high in calcium and protein.
  • Cashew butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12.
  • Cashew butter has signficantly more dietary fiber than greek yogurt.
  • Cashew butter is an excellent source of iron and potassium.
  • Greek yogurt has signficantly less carbohydrates than cashew butter.
  • Greek yogurt has signficantly more Vitamin A than cashew butter.
Detailed nutritional comparison of greek yogurt 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Cashew Butter (Nuts, cashew butter, plain, without salt added) . Have a correction or suggestions? Shoot us an email.

Calories and Carbs

calories

Cashew butter is high in calories and greek yogurt has 88% less calories than cashew butter - cashew butter has 587 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, heavier in carbs and much lighter in fat compared to cashew butter per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for cashew butter, 11:18:71 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Cashew Butter
Protein 55% 11%
Carbohydrates 22% 18%
Fat 24% 71%
Alcohol ~ ~

carbohydrates

Greek yogurt has signficantly less carbohydrates than cashew butter - cashew butter has 27.6g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

dietary fiber

Cashew butter has signficantly more dietary fiber than greek yogurt - cashew butter has 2g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Cashew butter has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and cashew butter does not contain significant amounts.

Protein

protein

Both cashew butter and greek yogurt are high in protein. Cashew butter has 76% more protein than greek yogurt - cashew butter has 17.6g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Cashew butter is high in saturated fat and greek yogurt has 87% less saturated fat than cashew butter - cashew butter has 9.8g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

Both greek yogurt and cashew butter are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and cashew butter does not contain significant amounts.

cholesterol

Cashew butter has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and cashew butter does not contain significant amounts.

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than cashew butter - greek yogurt has 0.8mg of Vitamin C per 100 grams and cashew butter does not contain significant amounts.

Vitamin A

Greek yogurt has signficantly more Vitamin A than cashew butter - greek yogurt has 90ug of Vitamin A per 100 grams and cashew butter does not contain significant amounts.

Vitamin E

Greek yogurt and cashew butter contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.

Vitamin K

Greek yogurt and cashew butter contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and cashew butter does not contain significant amounts.

The B Vitamins

Cashew butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12. Both greek yogurt and cashew butter contain significant amounts of riboflavin.

Greek Yogurt Cashew Butter
Thiamin 0.044 MG 0.312 MG
Riboflavin 0.233 MG 0.187 MG
Niacin 0.197 MG 1.599 MG
Pantothenic acid 0.47 MG 1.201 MG
Vitamin B6 0.055 MG 0.252 MG
Folate 12 UG 68 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Both cashew butter and greek yogurt are high in calcium. Greek yogurt has 167% more calcium than cashew butter - cashew butter has 43mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Cashew butter is an excellent source of iron and it has 124 times more iron than greek yogurt - cashew butter has 5mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Cashew butter is an excellent source of potassium and it has 287% more potassium than greek yogurt - cashew butter has 546mg of potassium per 100 grams and greek yogurt has 141mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Greek Yogurt Cashew Butter
alpha linoleic acid 0.007 G 0.171 G
Total 0.007 G 0.171 G

omega 6s

Comparing omega-6 fatty acids, cashew butter has more linoleic acid than greek yogurt per 100 grams.

Greek Yogurt Cashew Butter
other omega 6 0.002 G ~
linoleic acid 0.065 G 8.166 G
Total 0.067 G 8.166 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Cashew Butter (Nuts, cashew butter, plain, without salt added) .

Greek Yogurt g

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FAQ

Does cashew butter or greek yogurt contain more calories in 100 grams?
Cashew butter is high in calories and greek yogurt has 90% less calories than cashew butter - cashew butter has 587 calories in 100g and greek yogurt has 73 calories.

Is cashew butter or greek yogurt better for protein?
Both cashew butter and greek yogurt are high in protein. Cashew butter has 80% more protein than greek yogurt - cashew butter has 17.6g of protein per 100 grams and greek yogurt has 10g of protein.

Does cashew butter or greek yogurt contain more calcium?
Both cashew butter and greek yogurt are high in calcium. Greek yogurt has 170% more calcium than cashew butter - cashew butter has 43mg of calcium in 100 grams and greek yogurt has 115mg of calcium.

Does cashew butter or greek yogurt contain more iron?
Cashew butter is an abundant source of iron and it has 124 times more iron than greek yogurt - cashew butter has 5mg of iron in 100 grams and greek yogurt has 0.04mg of iron.

Does cashew butter or greek yogurt contain more potassium?
Cashew butter is a rich source of potassium and it has 290% more potassium than greek yogurt - cashew butter has 546mg of potassium in 100 grams and greek yogurt has 141mg of potassium.

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