Cashews vs Almond butter
In short
One serving each: 163 calories in cashews (1 oz, 28.4 g), 103 calories in almond butter (1 tablespoon, 16 g). Both get most of their calories from fat.
More in cashews: copper (4.1×), zinc (3.1×), saturated fat (3.8×), vitamin K and 5 more. More in almond butter: vitamin E (10×) and riboflavin (2.6×). Everything else is within 4% of a day's needs.
Calories, and where they come from
1 oz (28.4 g) · 4.3 g protein · 9.3 g carbs (1.4 g sugars) · 13.1 g fat
1 tablespoon (16 g) · 3.3 g protein · 3.4 g carbs (0.7 g sugars) · 8.4 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in one serving 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.
- Copper0.63 mg · 0.16 mg70%17%
- Vitamin E0.26 mg · 2.7 mg2%18%
- Zinc1.6 mg · 0.51 mg14%5%
- Saturated fatlimit2.6 g · 0.68 g13%3%
- Vitamin K9.8 µg · 0 µg8%0%
- Magnesium73.7 mg · 42.6 mg18%10%
- Riboflavin (B2)0.057 mg · 0.15 mg4%11%
- Total fat13.1 g · 8.4 g17%11%
- Iron1.7 mg · 0.65 mg9%4%
- Selenium3.3 µg · 0.13 µg6%<1%
- Phosphorus139 mg · 80.6 mg11%6%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein4.3 g · 3.3 g9%·7%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates9.3 g · 3.4 g3%·1%
- Fiber0.85 g · 1.5 g3%·5%
- Sodiumlimit4.5 mg · 37.1 mg<1%·2%
- Potassium160 mg · 119 mg3%·3%
- Calcium12.8 mg · 42.1 mg1%·3%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.057 mg · 0.015 mg5%·1%
- Niacin (B3)0.4 mg · 0.62 mg2%·4%
- Vitamin B60.073 mg · 0.013 mg4%·1%
- Folate19.6 µg · 6.7 µg5%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline17.3 mg · 8.3 mg3%·2%
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.