At 5.6 grams of protein per serving, cashew butter is lower in protein than peanut butter, but it's richer in other nutrients, including iron, copper, and phosphorus.
“Almond butter is the highest in healthy fats, with about three grams more of heart-healthy monounsaturated fat per serving compared to peanut butter," says Glassman. (It's also slightly higher in nutrients like the antioxidant vitamin E.)
For a quick answer, both nut butters do have similar nutritional value. Almond butter is slightly healthier than peanut butter because it has more vitamins, minerals, and fiber. Both nut butters are roughly equal in calories and sugar, but peanut butter has a little more protein than almond butter.
Cashews and cashew butter are naturally filling, so they can have you reaching for additional snacks less. This is cashew butter's power to help with weight control. Because of its nutrient-dense nature, cashew butter is a fantastic alternative for healthy lunches.
Being a very versatile spread - you can substitute it for peanut butter in almost any recipe. So if you are on a paleo (keto) diet you can use cashew instead of peanut butter.
In short, the main difference between cashew butter vs almond butter is that cashew butter has less calories and more protein, but almond butter has less saturated fat and more calcium.
Summary. Peanuts are higher in calories, proteins, and fats, while cashews contain higher amounts of carbs. However, peanuts are also higher in fiber and most vitamins, such as vitamin E and vitamins B1, B2, B3, B5, and B9. Cashews, on the other hand, are richer in most minerals.
Vitamins and Minerals
Since cashew butter is made from cashews, it provides many of the same micronutrients as these tree nuts in the raw. Two tablespoons of cashew butter take care of 10% of your daily value of iron, as well as small amounts of potassium, magnesium, vitamin K, and calcium.
Cashew butter tends to be slightly lower in fats than peanut butter, making it a standard option for dieters. However, many store-bought cashew butter contains an excessive amount of added sugars. Organic, all-natural cashew butter is a far better option.
Good for Your Heart
These fats can help fight the development of harmful cholesterol levels. So, eating cashew butter is great for cardiac health and thereby helps reduce the risk of heart problems and heart disease when you include it in your diet.
Fat Content Favors Almonds
In spite of having more fat, almonds are the healthier choice because they have a higher percentage of unsaturated fats. Cashews have more saturated fat, containing 3 grams in 1 ounce, or almost three times more than almonds.
Peanut butter is among the most affordable nut butters and it's a good bang for your buck—it has the highest amount of protein per serving of all nut butters (about 8 grams). It's also rich in antioxidants.
Cashews: Are especially rich in heart-healthy monounsaturated fatty acids (MUFA's), similar to those found in olive oil. Studies suggest that MUFA's can help in reducing inflammation and therefore reduce the risk of chronic diseases.
Peanut butter is a perfect weight loss snack. Here's why. “Peanut butter is a rich source of monosaturated and polysaturated fatty acids. This helps you feel satiated for long.
Peanuts. Peanuts are a legume but considered a nut from a nutritional and culinary standpoint. Like most legumes, they provide a lot of plant-based protein. In fact, peanuts have the highest protein content out of all commonly consumed nuts.
Tree nut butters, such as almond, cashew, walnut, hazelnut, and pecan butters, are great substitutes for peanut butter. They all have similar nutritional profiles and provide heart-healthy fats, fiber, and antioxidants.
Cashew butter also has slightly more calories and fat as peanut butter, but less protein and more carbs. Cashew butter has more iron and magnesium than peanut butter. Cashew butter also has a bit more monounsaturated fat.
So basically, both peanut and almond butter are healthy.
Though almond butter is slightly higher in MUFAs and certain micronutrients, peanut butter is still a great source of healthy fats. Plus, it's considerably cheaper than almond butter.
Although it doesn't contain omega-3 fatty acids, it's one of the best sources of monounsaturated fatty acids, essential amino acids, and magnesium. These nutrients are beneficial for blood pressure, sugar and cholesterol control, bone health, the immune system, and your metabolism.
High Oxalate Content: Cashews have a relatively high oxalate content. When eaten in large quantities, this can lead to kidney damage and other chronic health problems.
Cashew nuts may also cause bloating, constipation, weight gain, and joint swelling in some people. But these side effects are rare. When applied to the skin: There isn't enough reliable information to know if cashew is safe. If the unroasted cashew is used it might cause skin irritation, redness, and blisters.
Cashew nuts are by no means fattening but supply the body with essential nutrients. So, they should not be missing from your diet – a handful of nuts a day can already have a positive effect on your body.
According to a recent study done by Dr V Mohan and his colleagues at Madras Diabetes Research Foundation (MDRF), Chennai published in the Journal of Nutrition, cashew nuts do not cause weight gain. In fact, eating these nuts are known to be beneficial for overall health.