Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashew butter
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashew butter and hemp seeds:
Both hemp seeds and cashew butter are high in calories. Cashew butter has a little more calories (6%) than hemp seed by weight - hemp seed has 553 calories per 100 grams and cashew butter has 587 calories.
For macronutrient ratios, cashew butter is lighter in protein, heavier in carbs and similar to hemp seeds for fat. Cashew butter has a macronutrient ratio of 11:18:71 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashew Butter | Hemp Seeds | |
|---|---|---|
| Protein | 11% | 21% |
| Carbohydrates | 18% | 6% |
| Fat | 71% | 73% |
| Alcohol | ~ | ~ |
Hemp seed has 69% less carbohydrates than cashew butter - hemp seed has 8.7g of total carbs per 100 grams and cashew butter has 27.6g of carbohydrates.
Hemp seed is an excellent source of dietary fiber and it has 100% more dietary fiber than cashew butter - hemp seed has 4g of dietary fiber per 100 grams and cashew butter has 2g of dietary fiber.
Cashew butter has less sugar than hemp seed - hemp seed has 1.5g of sugar per 100 grams and cashew butter does not contain significant amounts.
Both hemp seeds and cashew butter are high in protein. Hemp seed has 80% more protein than cashew butter - hemp seed has 31.6g of protein per 100 grams and cashew butter has 17.6g of protein.
Cashew butter is high in saturated fat and hemp seed has 53% less saturated fat than cashew butter - hemp seed has 4.6g of saturated fat per 100 grams and cashew butter has 9.8g of saturated fat.
Hemp seeds and cashew butter contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and cashew butter does not contain significant amounts.
Hemp seeds and cashew butter contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and cashew butter does not contain significant amounts.
Hemp seed has more Vitamin E than cashew butter - hemp seed has 0.8mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.
Hemp seed has more thiamin, niacin and Vitamin B6, however, cashew butter contains more pantothenic acid. Both cashew butter and hemp seeds contain significant amounts of riboflavin and folate.
| Cashew Butter | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.312 MG | 1.275 MG |
| Riboflavin | 0.187 MG | 0.285 MG |
| Niacin | 1.599 MG | 9.2 MG |
| Pantothenic acid | 1.201 MG | ~ |
| Vitamin B6 | 0.252 MG | 0.6 MG |
| Folate | 68 UG | 110 UG |
Both hemp seeds and cashew butter are high in calcium. Hemp seed has 63% more calcium than cashew butter - hemp seed has 70mg of calcium per 100 grams and cashew butter has 43mg of calcium.
Both hemp seeds and cashew butter are high in iron. Hemp seed has 58% more iron than cashew butter - hemp seed has 8mg of iron per 100 grams and cashew butter has 5mg of iron.
Both hemp seeds and cashew butter are high in potassium. Hemp seed has 120% more potassium than cashew butter - hemp seed has 1200mg of potassium per 100 grams and cashew butter has 546mg of potassium.
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than cashew butter per 100 grams.
| Cashew Butter | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.171 G | 10.024 G |
| Total | 0.171 G | 10.024 G |
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than cashew butter per 100 grams.
| Cashew Butter | Hemp Seeds | |
|---|---|---|
| linoleic acid | 8.166 G | 27.459 G |
| other omega 6 | ~ | 1.34 G |
| Total | 8.166 G | 28.799 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 Hemp Seeds (Seeds, hemp seed, hulled) .
Cashew Butter g
()
|
Daily Values (%) |
Hemp Seeds 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 | |||