Cashews vs Cashew butter
In short
Gram for gram, there are 6% more calories in cashew butter than in cashews (609 vs 574 in 100 g). Both get most of their calories from fat.
More in cashews: copper, magnesium, zinc, phosphorus and 3 more. More in cashew butter: vitamin E (5.5×), sodium (18×), total fat and saturated fat. 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
12.1 g protein · 30.3 g carbs (9.1 g sugars) · 53 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 · 1.8 mg247%195%
- Vitamin E0.92 mg · 5.1 mg6%34%
- Magnesium260 mg · 206 mg62%49%
- Sodiumlimit16 mg · 295 mg1%13%
- Zinc5.6 mg · 4.4 mg51%40%
- Total fat46.4 g · 53 g59%68%
- Phosphorus490 mg · 388 mg39%31%
- Saturated fatlimit9.2 g · 10.6 g46%53%
- Protein15.3 g · 12.1 g31%24%
- Iron6 mg · 4.9 mg33%27%
- Selenium11.7 µg · 9.3 µg21%17%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates32.7 g · 30.3 g12%·11%
- Fiber3 g · 3 g11%·11%
- Potassium565 mg · 447 mg12%·10%
- Calcium45 mg · 61 mg3%·5%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K34.7 µg · 30.3 µg29%·25%
- Thiamin (B1)0.2 mg · 0.16 mg17%·13%
- Riboflavin (B2)0.2 mg · 0.16 mg15%·12%
- Niacin (B3)1.4 mg · 1.1 mg9%·7%
- Vitamin B60.26 mg · 0.2 mg15%·12%
- Folate69 µg · 55 µg17%·14%
- Vitamin B120 µg · 0 µg0%·0%
- Choline61 mg · 48.3 mg11%·9%
From USDA FoodData Central: Cashews (Survey (FNDDS) 2707493), Cashew butter (Survey (FNDDS) 2707536). 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.