Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
cashew butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and cashew butter:
Both cashew butter and salmon are high in calories. Cashew butter has 362% more calories than salmon - cashew butter has 587 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, lighter in carbs and much lighter in fat compared to cashew butter per calorie. Salmon has a macronutrient ratio of 67:0:33 and for cashew butter, 11:18:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Cashew Butter | |
|---|---|---|
| Protein | 67% | 11% |
| Carbohydrates | ~ | 18% |
| Fat | 33% | 71% |
| Alcohol | ~ | ~ |
Salmon has signficantly less carbohydrates than cashew butter - cashew butter has 27.6g of total carbs per 100 grams and salmon does not contain significant amounts.
Cashew butter has signficantly more dietary fiber than salmon - cashew butter has 2g of dietary fiber per 100 grams and salmon does not contain significant amounts.
Both cashew butter and salmon are high in protein. Salmon has 17% more protein than cashew butter - cashew butter has 17.6g of protein per 100 grams and salmon has 20.5g of protein.
Cashew butter is high in saturated fat and salmon has 92% less saturated fat than cashew butter - cashew butter has 9.8g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
Both salmon and cashew butter are low in trans fat - salmon has 0.03g of trans fat per 100 grams and cashew butter does not contain significant amounts.
Cashew butter has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and cashew butter does not contain significant amounts.
Salmon has more Vitamin A than cashew butter - salmon has 35ug of Vitamin A per 100 grams and cashew butter does not contain significant amounts.
Salmon is an excellent source of Vitamin D and it has more Vitamin D than cashew butter - salmon has 435iu of Vitamin D per 100 grams and cashew butter does not contain significant amounts.
Salmon has more Vitamin E than cashew butter - salmon has 0.4mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.
Salmon and cashew butter contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and cashew butter does not contain significant amounts.
Cashew butter has more thiamin and folate, however, salmon contains more niacin, Vitamin B6 and Vitamin B12. Both salmon and cashew butter contain significant amounts of riboflavin and pantothenic acid.
| Salmon | Cashew Butter | |
|---|---|---|
| Thiamin | 0.08 MG | 0.312 MG |
| Riboflavin | 0.105 MG | 0.187 MG |
| Niacin | 7.995 MG | 1.599 MG |
| Pantothenic acid | 1.03 MG | 1.201 MG |
| Vitamin B6 | 0.611 MG | 0.252 MG |
| Folate | 4 UG | 68 UG |
| Vitamin B12 | 4.15 UG | ~ |
Cashew butter is a great source of calcium and it has 514% more calcium than salmon - cashew butter has 43mg of calcium per 100 grams and salmon has 7mg of calcium.
Cashew butter is an excellent source of iron and it has 12 times more iron than salmon - cashew butter has 5mg of iron per 100 grams and salmon has 0.38mg of iron.
Both cashew butter and salmon are high in potassium. Cashew butter has 49% more potassium than salmon - cashew butter has 546mg of potassium per 100 grams and salmon has 366mg of potassium.
For omega-3 fatty acids, cashew butter has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than cashew butter per 100 grams.
| Salmon | Cashew Butter | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.171 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.171 G |
Comparing omega-6 fatty acids, cashew butter has more linoleic acid than salmon per 100 grams.
| Salmon | Cashew Butter | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 8.166 G |
| Total | 0.085 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: Salmon (Fish, salmon, pink, raw) and Cashew Butter (Nuts, cashew butter, plain, without salt added) .
Salmon 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 | |||