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Comparing Nutrients in 100 calories Cashew ButterVSCashew Nuts

Weight per 100 calories

Cashew Butter
17g
Cashew Nuts
18g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Cashew Butter or Cashew Nuts?

Macros Ratio

ProteinsFatsCarbs


Cashew Butter
11%
71%
18%
Cashew Nuts
12%
67%
21%
100 kcal ▼

Macro Nutrients

Cashew ButtervsCashew Nuts
3.45%
Energy
3.45%
100 kcalvs100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
8.66%
Fat
8.18%
8.4 gvs7.93 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
5.36%
Protein
5.9%
3 gvs3.3 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
3.6%
Carbohydrate
4.2%
4.7 gvs5.46 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
NA
Sugars
1.48%
NA gvs1.07 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
0.89%
Fiber
1.58%
0.34 gvs0.6 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
5.2%
Saturated Fat
4.38%
1.66 gvs1.4 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
1.88%
Omega 3
0.63%
0.03 gvs0.01 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
8.24%
Omega 6
8.24%
1.4 gvs1.4 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.01%
Water
0.03%
0.5 gvs0.94 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Cashew ButtervsCashew Nuts
0%
Vitamin A
0%
0 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
4.17%
Thiamine
6.67%
0.05 mgvs0.08 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
2.3%
Vitamin B2
0.77%
0.03 mgvs0.01 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
1.7%
Vitamin B3
1.2%
0.27 mgvs0.19 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
3.08%
Vitamin B6
6.15%
0.04 mgvs0.08 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
0%
Vitamin C
0.1%
0 mgvs0.09 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
NA
Vitamin E
1.07%
NA mgvs0.16 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
NA
Vitamin K
5.14%
NA μgvs6.17 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
2.9%
Folate
1.13%
11.6 μgvs4.52 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Cashew ButtervsCashew Nuts
0.73%
Calcium
0.67%
7.33 mgvs6.7 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
41%
Copper
44%
0.37 mgvs0.4 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
10.8%
Iron
15%
0.86 mgvs1.2 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
10%
Magnesium
12.6%
44 mgvs53 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
6.1%
Manganese
13%
0.14 mgvs0.3 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
11%
Phosphorus
15%
78 mgvs107 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
2.74%
Potassium
3.5%
93 mgvs119 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
3.56%
Selenium
6.55%
1.96 μgvs3.6 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.17%
Sodium
0.14%
2.56 mgvs2.17 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
8%
Zinc
9.55%
0.88 mgvs1.05 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cashew Butter vs Cashew Nuts:
Plain Cashew Butter no Salt has 3 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.6 times more Folate than Raw Cashew Nuts. While Raw Cashew Nuts contain 1.6 times more Thiamine and 2 times more Vitamin B6 than Plain Cashew Butter no Salt.

Comparing minerals per 100 calories for Cashew Butter vs Cashew Nuts:
Raw Cashew Nuts contain 1.4 times more Iron, 2.1 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium and 1.8 times more Selenium than Plain Cashew Butter no Salt. Both Plain Cashew Butter no Salt and Raw Cashew Nuts have similar amounts of Copper, Magnesium and Zinc per 100 kcal.Both Plain Cashew Butter no Salt as well as Raw Cashew Nuts have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:
Plain Cashew Butter no Salt has 3 times more Omega 3 than Raw Cashew Nuts. While Raw Cashew Nuts contain 1.8 times more Fiber than Plain Cashew Butter no Salt. Both Plain Cashew Butter no Salt and Raw Cashew Nuts have similar amounts of Energy, Fat, Protein, Carbohydrate, Saturated Fat and Omega 6 per 100 kcal.




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