Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
cashew butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and cashew butter:
Cashew butter is high in calories and milk has 91% less calories than cashew butter - cashew butter has 587 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is heavier in protein, heavier in carbs and much lighter in fat compared to cashew butter per calorie. Milk has a macronutrient ratio of 27:38:35 and for cashew butter, 11:18:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Cashew Butter | |
|---|---|---|
| Protein | 27% | 11% |
| Carbohydrates | 38% | 18% |
| Fat | 35% | 71% |
| Alcohol | ~ | ~ |
Milk has signficantly less carbohydrates than cashew butter - cashew butter has 27.6g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
Cashew butter has signficantly more dietary fiber than milk - cashew butter has 2g of dietary fiber per 100 grams and milk does not contain significant amounts.
Cashew butter has less sugar than milk - milk has 5.1g of sugar per 100 grams and cashew butter does not contain significant amounts.
Cashew butter is an excellent source of protein and it has 432% more protein than milk - cashew butter has 17.6g of protein per 100 grams and milk has 3.3g of protein.
Cashew butter is high in saturated fat and milk has 87% less saturated fat than cashew butter - cashew butter has 9.8g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
Both milk and cashew butter are low in trans fat - milk has 0.09g of trans fat per 100 grams and cashew butter does not contain significant amounts.
Both milk and cashew butter are low in cholesterol - milk has 8mg of cholesterol per 100 grams and cashew butter does not contain significant amounts.
Milk and cashew butter contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and cashew butter does not contain significant amounts.
Milk has more Vitamin A than cashew butter - milk has 55ug of Vitamin A per 100 grams and cashew butter does not contain significant amounts.
Milk has more Vitamin D than cashew butter - milk has 49iu of Vitamin D per 100 grams and cashew butter does not contain significant amounts.
Milk and cashew butter contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.
Milk and cashew butter contain similar amounts of Vitamin K - milk has 0.2ug 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, milk contains more Vitamin B12. Both milk and cashew butter contain significant amounts of riboflavin.
| Milk | Cashew Butter | |
|---|---|---|
| Thiamin | 0.039 MG | 0.312 MG |
| Riboflavin | 0.185 MG | 0.187 MG |
| Niacin | 0.092 MG | 1.599 MG |
| Pantothenic acid | 0.356 MG | 1.201 MG |
| Vitamin B6 | 0.038 MG | 0.252 MG |
| Folate | 5 UG | 68 UG |
| Vitamin B12 | 0.53 UG | ~ |
Both cashew butter and milk are high in calcium. Milk has 179% more calcium than cashew butter - cashew butter has 43mg of calcium per 100 grams and milk has 120mg of calcium.
Cashew butter is an excellent source of iron and it has 250 times more iron than milk - cashew butter has 5mg of iron per 100 grams and milk has 0.02mg of iron.
Cashew butter is an excellent source of potassium and it has 290% more potassium than milk - cashew butter has 546mg of potassium per 100 grams and milk has 140mg of potassium.
For omega-3 fatty acids, cashew butter has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Cashew Butter | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.171 G |
| Total | 0.008 G | 0.171 G |
Comparing omega-6 fatty acids, cashew butter has more linoleic acid than milk per 100 grams.
| Milk | Cashew Butter | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 8.166 G |
| Total | 0.066 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Cashew Butter (Nuts, cashew butter, plain, without salt added) .
Milk 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 | |||