Cashews vs Almond butter
In short
For the same 100 calories you eat 17 g of cashews or 16 g of almond butter. Both get most of their calories from fat.
More in cashews: copper (2.6×), vitamin K, saturated fat (2.4×) and zinc. More in almond butter: vitamin E (16×) and riboflavin (4.2×). Everything else is within 4% of a day's needs.
Calories, and where they come from
17.4 g · 2.7 g protein · 5.7 g carbs (0.87 g sugars) · 8.1 g fat
15.6 g · 3.2 g protein · 3.3 g carbs (0.69 g sugars) · 8.2 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 calories 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.
- Copper0.39 mg · 0.15 mg43%17%
- Vitamin E0.16 mg · 2.6 mg1%17%
- Riboflavin (B2)0.035 mg · 0.15 mg3%11%
- Vitamin K6 µg · 0 µg5%0%
- Saturated fatlimit1.6 g · 0.66 g8%3%
- Zinc0.98 mg · 0.49 mg9%4%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2.7 g · 3.2 g5%·6%
- Total fat8.1 g · 8.2 g10%·11%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates5.7 g · 3.3 g2%·1%
- Fiber0.52 g · 1.5 g2%·5%
- Sodiumlimit2.8 mg · 36.2 mg<1%·2%
- Potassium98.4 mg · 116 mg2%·2%
- Calcium7.8 mg · 41 mg1%·3%
- Iron1 mg · 0.64 mg6%·4%
- Magnesium45.3 mg · 41.5 mg11%·10%
- Phosphorus85.4 mg · 78.6 mg7%·6%
- Selenium2 µg · 0.12 µg4%·<1%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.035 mg · 0.015 mg3%·1%
- Niacin (B3)0.24 mg · 0.61 mg2%·4%
- Vitamin B60.045 mg · 0.013 mg3%·1%
- Folate12 µg · 6.6 µg3%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline10.6 mg · 8.1 mg2%·1%
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.