Cashews vs Almond butter
In short
Gram for gram, there are 12% more calories in almond butter than in cashews (641 vs 574 in 100 g). Both get most of their calories from fat.
More in cashews: copper (2.3×), vitamin K, saturated fat (2.2×), zinc and 6 more. More in almond butter: vitamin E (18×), riboflavin (4.7×), fiber (3.2×), calcium (5.8×) and 4 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
15.3 g protein · 32.7 g carbs (5 g sugars) · 46.4 g fat
20.7 g protein · 21.1 g carbs (4.4 g sugars) · 52.7 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Copper2.2 mg · 0.97 mg247%108%
- Vitamin E0.92 mg · 16.6 mg6%110%
- Riboflavin (B2)0.2 mg · 0.93 mg15%72%
- Vitamin K34.7 µg · 0 µg29%0%
- Saturated fatlimit9.2 g · 4.2 g46%21%
- Fiber3 g · 9.6 g11%34%
- Zinc5.6 mg · 3.2 mg51%29%
- Selenium11.7 µg · 0.8 µg21%1%
- Calcium45 mg · 263 mg3%20%
- Niacin (B3)1.4 mg · 3.9 mg9%24%
- Protein15.3 g · 20.7 g31%41%
- Iron6 mg · 4.1 mg33%23%
- Vitamin B60.26 mg · 0.083 mg15%5%
- Sodiumlimit16 mg · 232 mg1%10%
- Thiamin (B1)0.2 mg · 0.094 mg17%8%
- Total fat46.4 g · 52.7 g59%68%
- Folate69 µg · 42 µg17%11%
- Carbohydrates32.7 g · 21.1 g12%8%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Cholesterollimit0 mg · 0 mg0%·0%
- Potassium565 mg · 741 mg12%·16%
- Magnesium260 mg · 266 mg62%·63%
- Phosphorus490 mg · 504 mg39%·40%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin B120 µg · 0 µg0%·0%
- Choline61 mg · 51.8 mg11%·9%
From USDA FoodData Central: Cashews (Survey (FNDDS) 2707493), Almond butter (Survey (FNDDS) 2707533). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.