Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat flour
versus
cashew butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and cashew butter:
Both whole wheat flour and cashew butter are high in calories. Cashew butter has 77% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and cashew butter has 587 calories.
For macronutrient ratios, whole wheat flour is much heavier in carbs, much lighter in fat and similar to cashew butter for protein. Whole wheat flour has a macronutrient ratio of 11:84:5 and for cashew butter, 11:18:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Cashew Butter | |
|---|---|---|
| Protein | 11% | 11% |
| Carbohydrates | 84% | 18% |
| Fat | 5% | 71% |
| Alcohol | ~ | ~ |
Whole wheat flour is high in carbohydrates and cashew butter has 63% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and cashew butter has 27.6g of carbohydrates.
Whole wheat flour is an excellent source of dietary fiber and it has 555% more dietary fiber than cashew butter - whole wheat flour has 13.1g of dietary fiber per 100 grams and cashew butter has 2g of dietary fiber.
Cashew butter has less sugar than whole wheat flour - whole wheat flour has 1g of sugar per 100 grams and cashew butter does not contain significant amounts.
Both whole wheat flour and cashew butter are high in protein. Cashew butter has 83% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and cashew butter has 17.6g of protein.
Cashew butter is high in saturated fat and whole wheat flour has 96% less saturated fat than cashew butter - whole wheat flour has 0.43g of saturated fat per 100 grams and cashew butter has 9.8g of saturated fat.
Whole wheat flour and cashew butter contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and cashew butter does not contain significant amounts.
Whole wheat flour has more Vitamin E than cashew butter - whole wheat flour has 0.53mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.
Whole wheat flour and cashew butter contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and cashew butter does not contain significant amounts.
Whole wheat flour has more niacin, however, cashew butter contains more folate. Both whole wheat flour and cashew butter contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Whole Wheat Flour | Cashew Butter | |
|---|---|---|
| Thiamin | 0.297 MG | 0.312 MG |
| Riboflavin | 0.188 MG | 0.187 MG |
| Niacin | 5.347 MG | 1.599 MG |
| Pantothenic acid | 1.011 MG | 1.201 MG |
| Vitamin B6 | 0.191 MG | 0.252 MG |
| Folate | 28 UG | 68 UG |
Cashew butter is a great source of calcium and it has 30% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and cashew butter has 43mg of calcium.
Both whole wheat flour and cashew butter are high in iron. Cashew butter has 36% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron per 100 grams and cashew butter has 5mg of iron.
Both whole wheat flour and cashew butter are high in potassium. Cashew butter has 39% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium per 100 grams and cashew butter has 546mg of potassium.
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Cashew Butter (Nuts, cashew butter, plain, without salt added) .
Whole Wheat Flour 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 | |||