Unsalted almonds vs Cashew butter
In short
For the same 100 calories you eat 16 g of unsalted almonds or 16 g of cashew butter. Both get most of their calories from fat.
More in unsalted almonds: vitamin E (4.7×), riboflavin (7.3×) and fiber (3.5×). More in cashew butter: copper and saturated fat (2.4×). Everything else is within 4% of a day's needs.
Calories, and where they come from
16.5 g · 3.3 g protein · 3.4 g carbs (0.78 g sugars) · 8.9 g fat
16.4 g · 2 g protein · 5 g carbs (1.5 g sugars) · 8.7 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 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Vitamin E26% vs 6%
3.9 mg vs 0.83 mg
- Riboflavin (B2)15% vs 2%
0.19 mg vs 0.026 mg
- Copper20% vs 32%
0.18 mg vs 0.29 mg
- Saturated fatlimit4% vs 9%
0.72 g vs 1.7 g
- Fiber6% vs 2%
1.7 g vs 0.49 g
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.3 g · 2 g7%·4%
- Total fat8.9 g · 8.7 g11%·11%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates3.4 g · 5 g1%·2%
- Sodiumlimit0.49 mg · 48.4 mg<1%·2%
- Potassium114 mg · 73.4 mg2%·2%
- Calcium42.8 mg · 10 mg3%·1%
- Iron0.6 mg · 0.81 mg3%·4%
- Magnesium44.6 mg · 33.8 mg11%·8%
- Phosphorus75.3 mg · 63.7 mg6%·5%
- Zinc0.53 mg · 0.73 mg5%·7%
- Selenium0.31 µg · 1.5 µg1%·3%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0.49 µg · 5 µg<1%·4%
- Thiamin (B1)0.012 mg · 0.026 mg1%·2%
- Niacin (B3)0.58 mg · 0.18 mg4%·1%
- Vitamin B60.022 mg · 0.033 mg1%·2%
- Folate8.7 µg · 9 µg2%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline8.3 mg · 7.9 mg2%·1%
From USDA FoodData Central: Unsalted almonds (Survey (FNDDS) 2707489), 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.