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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Copper247% vs 108%
2.2 mg vs 0.97 mg
- Vitamin E6% vs 110%
0.92 mg vs 16.6 mg
- Riboflavin (B2)15% vs 72%
0.2 mg vs 0.93 mg
- Vitamin K29% vs 0%
34.7 µg vs 0 µg
- Saturated fatlimit46% vs 21%
9.2 g vs 4.2 g
- Fiber11% vs 34%
3 g vs 9.6 g
- Zinc51% vs 29%
5.6 mg vs 3.2 mg
- Selenium21% vs 1%
11.7 µg vs 0.8 µg
- Calcium3% vs 20%
45 mg vs 263 mg
- Niacin (B3)9% vs 24%
1.4 mg vs 3.9 mg
- Protein31% vs 41%
15.3 g vs 20.7 g
- Iron33% vs 23%
6 mg vs 4.1 mg
- Vitamin B615% vs 5%
0.26 mg vs 0.083 mg
- Sodiumlimit1% vs 10%
16 mg vs 232 mg
- Thiamin (B1)17% vs 8%
0.2 mg vs 0.094 mg
- Total fat59% vs 68%
46.4 g vs 52.7 g
- Folate17% vs 11%
69 µg vs 42 µg
- Carbohydrates12% vs 8%
32.7 g vs 21.1 g
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.