Cashew butter and peanut butter are two of the most popular nut butters. They both provide many nutrients causing many people to wonder if one is better. Let’s answer, which is better, cashew butter or peanut butter?
Peanut butter is better than cashew butter due to its greater percentage of vitamins, fiber, protein and minerals. Peanut butter contains fewer carbohydrates, sodium and sugar. Peanut butter has a better glycemic index than cashew butter which results in smaller blood sugar increases and better digestion.
This article will include a side-by-side comparison of their nutrients. In addition, I’ll compare their pros and cons, tastes, prices, glycemic index, satiety index and health benefits.
Keto Bread Tip: Great News! Did you know, you don’t have to give up your favorite bread, pizza or sandwiches to follow a 100% Keto diet. Find out more in the KetoBreads website by clicking here, Keto Breads.
Disclaimer: Some links in this article are affiliate links which means I may earn a small commission at no extra cost to you. As an Amazon associate I earn from qualifying purchases.
Peanut Butter vs Cashew Butter: Pros and Cons
For the purpose of this article, I’ll be comparing all natural peanut and cashew butter with no added ingredients. Some store bought nut butters contain artificial sweeteners and additives. This takes away from the healthiness.
Always check the ingredient label. There shouldn’t be anything else listed there other than peanuts or cashews.
Peanut Butter Pros and Cons
Here’s a breakdown of the pros and cons of peanut butter:
|Cheapest nut butter, even when organic.||Many people are allergic to peanuts.|
|Good source of protein.||High-calorie count.|
|Rich in vitamins.||Many brands add oil or sugar.|
|Rich in minerals.|
|Good source of fiber.|
|Low glycemic index.|
|Well liked flavor|
|Easy to find.|
Cashew Butter Pros and Cons
Here’s a breakdown of the pros and cons of cashew butter:
|Less likely to contain additives.||More money.|
|Low glycemic index.||Difficult to find.|
|Good source of iron.||Less fiber.|
|Rich in copper.||Less protein.|
|Rich in zinc.|
|Fewer allergic reactions.|
Cashew Butter and Peanut Butter: Nutritional Analysis
To determine whether cashew butter or peanut butter are healthier, we’ll first look at each one’s nutrients. The below table compares the macronutrient, vitamin and mineral content of cashew butter and peanut butter:
|Nutrient||Peanut Butter (per 100g)||Cashew Butter (per 100g)|
|Fiber||9.4 g||2.0 g|
|Total Fat||49.9||49.4 g|
|Sugar||3.12 g||5.91 g|
|Carbohydrates||21.9 g||27.6 g|
|Sodium||5.95 mg||15 mg|
|Protein||25 g||17.6 g|
|Vitamin A||0 IU||0 IU|
|Vitamin B1 (Thiamin)||0.13 mg||0.31 mg|
|Vitamin B2 (Riboflavin)||0.19 mg||0.18 mg|
|Vitamin B3 (Niacin)||12.5 mg||1.60 mg|
|Vitamin B5 (Pantothenic Acid)||0.47 mg||1.20 mg|
|Vitamin B6||0.44 mg||0.25 mg|
|Vitamin B9 (Folate)||86 mcg||68 mcg|
|Vitamin E||9.1 mg||0.9 mg|
|Calcium||62 mg||43 mg|
|Magnesium||270 mg||258 mg|
|Iron||3.1 mg||5.03 mg|
|Phosphorous||481 mg||457 mg|
|Copper||0.42 mg||2.19 mg|
|Potassium||564 mg||546 mg|
|Zinc||2.54 mg||5.16 mg|
|GI (Glycemic Index)||14||22|
After checking the nutrients above it’s difficult to determine which is healthier. Let’s take a closer look and answer the question, which is healthier, peanut butter or cashew butter?
Peanut butter is healthier than cashew butter due to its higher percentage of vitamins, minerals, fiber and protein. Peanut butter provides more vitamin E, riboflavin, niacin, B6, folate, calcium, magnesium, phosphorus and potassium. Peanut butter has a lower glycemic index than cashew butter.
Cashew butter is healthy also. It contains many of the same healthy nutrients, just in smaller percentages. Cashew butter provides a higher percentage of thiamin, B5, iron, copper and zinc than peanut butter.
You cannot go wrong choosing either nut butter. It may come down to your particular goals discussed in the following section.
Peanut Butter vs Cashew Butter: Which to Choose
Both nut butters are considered healthy, and you really can’t go wrong choosing either one. Some people will alternate between the two to avoid boredom. In addition, by consuming both, you can take advantage of each ones benefit.
Some people have different goals which may sway your decision, one way or the other. Let’s take a look at the most common goals.
The most popular goal may be weight loss. If you want to shed some extra pounds, you may ask, which nut butter is better for weight loss, cashew butter or peanut butter?
Peanut butter is better for weight loss than cashew butter due to its lower glycemic index, fewer carbohydrates, sugar and more fiber. Peanut butter has a glycemic index of 14 and cashew butter 22. This combined with more fiber and protein makes peanut butter take longer to digest, causes less sugar spikes and makes you feel full longer.
Peanut butter has 190 calories per 2 tablespoon servings and cashew butter 188. The two calorie difference between the two isn’t large enough to make a difference when the goal is weight loss.
Both nut butters should be consumed in moderation. The calories in any nut butter add up pretty fast by eating too much.
Including peanut butter as part of a well-balanced nutrition plan will help gain the maximum weight loss benefits.
Low-carb or Keto Diet
If your goal is a Keto or low-carb diet then carbohydrates are your number one concern. If you’re on a low-carb diet, you may ask which has more carbohydrates, peanut butter or cashew butter?
Peanut butter is better than cashew butter for a keto or low-carb diet due to its less carbohydrates. Peanut butter contains 7.01 grams of carbohydrates per 2 tablespoon serving. Cashew butter contains 8.84 grams of carbohydrates per 2 tablespoon serving.
Another consideration for low-carb diets is the amount of fat. Peanut butter provides 16 grams of fat per 2 tablespoon servings and cashew butter 15.8 grams.
If your goal is to gain lean muscle mass there’s a good chance you’re lifting weights at home or in the gym. Which is better for bodybuilding, peanut butter or cashew butter?
Peanut butter is better than cashew butter due to its great number of protein grams per serving. Peanut butter provides 2.4 grams more per two tablespoons than cashew butter.
Protein per 2 tablespoon servings:
- Peanut butter: 8 grams
- Cashew butter: 5.6 grams
Calories per 2 tablespoon servings:
- Peanut butter: 190
- Cashew butter: 188
Carbohydrates per 2 tablespoon servings:
- Cashew butter: 8.84 grams
- Peanut butter: 7.01 grams
Supplements for bodybuilding are expensive, and the costs add up pretty fast. Considering the price of both, cashew butter cost much more than peanut butter. The difference in price supports making peanut butter the better choice for bodybuilding.
For more details about the prices check out the next section below.
Cashew Butter vs Peanut Butter: How Much Do They Cost?
It seems every trip to the supermarket lately results in a higher price at checkout. Not only that but it seems I have less groceries in my shopping cart.
If you’re looking to save money, the cost of food certainly matters to most people. The price may sway your decision about which nut butter to buy as a snack option. Therefore, which costs more, cashew butter or peanut butter?
Cashew butter cost 350% more than peanut butter per serving. The average price for cashew butter is $1.12 per 2 tablespoon serving. The average price for peanut butter is $0.25 per 2 tablespoon serving.
I decided to conduct a search of the following two supermarkets to compare the price of both.
I checked the Shoprite supermarket for the prices of cashew butter and peanut butter:
- Natural peanut butter (Smuckers brand)
- $3.39 per 16 oz jar (14 servings) equaling $0.24 per 2 tablespoon serving
I then checked Walmart for the prices of cashew butter and peanut butter:
- Natural peanut butter (Smuckers brand)
- $3.64 per 16 oz jar (14 servings) equaling $0.26 per 2 tablespoon serving.
- Natural cashew butter (Artisana brand)
- $13.99 per 14 oz jar (12 servings) equaling $1.16 per 2 tablespoon serving.
- Natural cashew butter (Spread The Love Brand)
- $14.99 per 16 oz jar (14 servings) equaling $1.07 per 2 tablespoon serving.
Check out Amazon for the current prices of cashew butter. Their prices are often more affordable with free shipping.
To save even more money on peanut or cashew butter, consider making some on your own. It’s very easy, and all you need is the cashews/nuts and a powerful blender like a Vitamix.
I’ve made nut butter at home with my Vitamix blender in less than one minute. Check out my blender review here, Vitamix Venturist V1200 Review.
The Taste of Cashew Butter and Peanut Butter
If the health benefits or the price doesn’t sway you one way or the other, you may need something extra to swing the balance. In this case, taste may be the deciding factor. Therefore, what nut butter has the better taste, cashew butter or peanut butter?
Cashew butter has a milder taste than the sweeter peanut butter. Both nut butters have a nutty taste, but peanut butter is nuttier and earthier. Cashew butter is less overpowering than peanut butter. Both nut butters can be creamy or thicker depending on how they are processed.
Does cashew butter taste like butter?
Cashew butter doesn’t taste like butter. Cashew butter tastes nutty and mild. The slightly sweet cashew butter is creamier than peanut and almond butters.
Substituting Cashew Butter for Peanut Butter
There may be times you want to use cashew butter instead of peanut butter. This may be due to personal preference, or you only have one type of nut butter available.
In this situation, can you use cashew butter instead of peanut butter?
Cashew butter can substitute for peanut butter in most recipes. Both nut butters can substitute for each other using equal amounts of each. Cashew butter will have a milder flavor than peanut butter. They both can be used as spreads or in smoothies, sauces, curries or baking.
Cashew butter ideas:
- Can be used as a substitute for cream cheese.
- It can mixed with oat milk and added to overnight oatmeal.
- Use it as a base for grain-free bread.
Peanut butter ideas:
- Add some to a banana.
- Spread some on an apple.
- Add some to any smoothie.
- Add peanut butter and oatmeal to a smoothie.
( Vitamix blenders can make nut butter in minutes. Check out the current prices on Amazon, Vitamix Blenders )
Cashew Butter vs Peanut Butter: Glycemic Index
The Glycemic Index (GI) is a scale measuring how fast a particular food raises the blood sugar in the blood 5. Blood sugar spikes can lead to health complications with the heart, nerves, kidneys and eyes 6.
The glycemic index of food is important. Avoiding blood sugar spikes is an important part of consuming healthy food. This is true for diabetics or anyone worrying about their health.
Foods on the GI scale are categorized as:
- Low-GI foods: 55 or under
- Medium-GI foods: 56-69
- High-GI foods: 70 or over
How blood sugars levels are affected:
- Foods with a glycemic index 70 or more cause a quicker spike in blood sugar levels.
- Foods with a glycemic index 56 to 69 cause a moderate spike in blood sugar levels.
- Foods with a glycemic index 55 or less cause a slow spike in blood sugar levels.
Now we know what the glycemic index of food is and how it raises blood sugar, many people ask, does cashew butter or peanut butter have a higher glycemic index?
Peanut butter has a lower glycemic index than cashew butter although both are considered low glycemic foods. Peanut butter has a glycemic index of 14, and cashew butter has a glycemic index of 22.
Find out how almonds compared to pistachios in my article, Pistachios vs Almonds: Which is Better? Let’s Compare.
The Satiety Index of Cashew Butter and Peanut Butter
Satiety is a term used to explain the loss of appetite and the feeling of being full after eating food. The satiety index is a scale showing how full a person feels after eating certain foods.
The satiety index was developed in 1995 from a study. The researchers tested 38 foods which were ranked how they satisfied a person’s hunger. Foods scoring above 100 are considered more filling and foods scoring under 100 are considered less filling 7.
The table below shows the satiety scores of some foods noted in the study.
|Snack||Satiety Index Score|
|Mars candy bar||70%|
Unfortunately, they didn’t test cashew butter or peanut butter. Even though other studies have determined peanut butter is good for satiety.
Purdue University published a study testing the satiety of peanut butter and peanuts against a non peanut meal. Peanut butter resulted in the lowest desire to eat cravings than peanuts or the non peanut meal.
Peanut butter enhanced gut satiety hormone secretion and reduced the desire to eat the best of all three food options 8.
A study released recently found tree nuts, like cashews, does not stimulate weight gain even though they contain a good amount of calories. The researchers noted the ingestion of nuts can help in the control of satiety 9.
High satiety food is likely to have a high satiety score for the following reasons:
- High in protein.
- High in fiber.
- High in volume (foods containing a lot of water or air).
- Low in energy density (foods low in calories for their weight).
Peanut butter and cashew butter are high in protein, fiber and weight satisfying three of the four reasons above.
Check out how peanuts compared to almonds in my article, Peanuts vs Almonds: Which is Healthier? Let’s Compare.
Cashew Butter vs Peanut Butter: Health Benefits
The similar nutrients contained in both nut butters offer the same type of benefits. One nut butter may help some of these benefits more if the percentage is higher.
The following describes how each nutrient may benefit health and how much more each butter provides than the other.
Peanut butter has a higher percentage of minerals than cashew butter. Let’s take a closer look at some of these minerals and how they benefit health.
- Peanut butter contains 564 mg of potassium per 100 grams.
- Cashew butter contains 546 mg of potassium per 100 grams.
Peanut butter provides 3.4% more potassium than cashew butter per 100 grams.
Some medical experts recommend the potassium to sodium ratio of 4:1. Consuming too much sodium or not enough potassium throws off the delicate balance the kidneys need to remove the excess water 10.
Potassium helps the body get rid of excess sodium reducing fluid build-up. These help keep systolic and diastolic blood pressure lower 11.
According to Harvard Health, a number of studies have shown a connection between low potassium levels and high blood pressure 12. The more potassium, the more sodium your body will lose.
- Peanut butter contains 270 mg of magnesium per 100 grams.
- Cashew butter contains 258 mg of magnesium per 100 grams.
Peanut butter provides 4.7% more magnesium than cashew butter per 100 grams.
Magnesium helps keep blood pressure levels stable and balanced. Recent scientific research examined previous studies and concluded magnesium supplementation decreased systolic and diastolic blood pressure 13.
Magnesium helps control the following:
- Blood sugar
- Nerve function
- Blood pressure
In the heart and muscles, magnesium competes with calcium to help the muscles relax after contracting. When the body is low in magnesium, calcium can over stimulate the heart muscle’s cells causing a rapid or irregular heartbeat 14.
One reason many people supplement with magnesium in the evening is because it helps calm the whole body including blood vessels.
- Peanut butter contains 62 mg of calcium per 100 grams.
- Cashew butter contains 43 mg of calcium per 100 grams.
Peanut butter provides 44% more calcium than cashew butter per 100 grams.
Calcium is important for the heart and blood pressure. Harvard Health reports calcium helps maintain blood pressure by helping in the controlling of the relaxing and tightening of blood vessels 15.
Calcium also helps the following:
- Helps nerve function.
- Maintain and build strong bones.
- Help the muscles to function properly.
- Cashew butter contains 5.03 mg of iron per 100 grams.
- Peanut butter contains 3.10 mg of iron per 100 grams.
Cashew butter provides 63% more iron than peanut butter per 100 grams.
Iron is essential in the creation of red blood cells and is a necessary part of any healthy diet. Iron is also vital for growth and development, as some hormones need iron to be appropriately balanced 16.
- Peanut butter contains 481 mg of phosphorus per 100 grams.
- Cashew butter contains 457 mg of phosphorus per 100 grams.
Peanut butter provides 5.2% more phosphorus than cashew butter per 100 grams.
Phosphorus has been shown in scientific studies to help with the following:
- Promote healthy nerve conduction.
- Promote bone and teeth strength.
- Muscle contraction.
- Muscle recovery.
- Help the kidneys remove waste.
- Help the body manage and store energy.
Macros & Fiber
- Peanut butter contains 9.4 grams of fiber per 100 grams.
- Cashew butter contains 2 grams of fiber per 100 grams.
Peanut butter provides 360% more fiber than cashew butter per 100 grams.
Soluble fiber is helpful for many reasons 17. What makes fiber soluble is it dissolves in water.
Soluble fiber is known for the following:
- Manage the blood glucose levels which helps decrease the risk of diabetes.
- Helps avoid constipation and have a more regular stool.
- Help overall digestive health.
- Aids greatly in weight management because it allows you to feel full faster and eat less.
- Peanut butter provides 25 grams of protein per 100 grams.
- Cashew butter provides 17.6 grams of protein per 100 grams.
Peanut butter provides 42% more protein than cashew butter per 100 grams.
Both nuts are a good source of protein. Protein may help benefit the following:
- Reduce appetite
- Build and repair muscle
- Boost metabolism
- Weight loss
- Peanut butter provides 9.1 mg of vitamin E per 100 grams.
- Cashew butter provides 0.9 mg of vitamin E per 100 grams.
Peanut butter provides 900% more vitamin E than cashew butter per 100 grams.
Vitamin E has powerful antioxidant effects. It helps protect cells from oxidative stress by neutralizing the harmful free radicals 18.
Vitamin E is need for proper immune function.
- Helps to reduce the markers of oxidative stress.
- May reduce heart disease.
- May benefit skin health.
- May improve immune function.
- Helps to fight inflammation.
Peanut butter provides a higher percentage of four of the six B vitamins listed below. The B vitamins provided include the following:
- B1 (thiamin) (cashew butter)
- B2 (riboflavin) (peanut butter)
- B3 (niacin) (peanut butter)
- B5 (cashew butter)
- B6 (peanut butter)
- B9 (folate) (peanut butter)
B vitamins help support the following:
- Brain function.
- Red blood cells.
- Nerve function.
- Cardiovascular disease.
- Energy levels.
A lack of B vitamins has been associated with oxidative stress and neural inflammation.
In a study released in 2018 32 healthy adults were given B vitamin supplementation for six months. The results indicated preliminary evidence B vitamin supplementation reduced oxidative stress and inflammation 19.
Read Next – More Food vs Food Articles!
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- Harvard Health Publishing: Glycemic index for 60+ foods
- National Institute of Diabetes and Digestive and Kidney Diseases: Know Your Blood Sugar Numbers: Use Them to Manage Your Diabetes
- National Center for Biotechnology Information: A satiety index of common foods
- Purdue University: Acute and Second Meal Effects of Peanuts on Glycemic Response and Appetite in Obese Women with High Type 2 Diabetes Risk: A Randomized Crossover Clinical Trial
- National Center for Biotechnology Information: Nuts and Human Health Outcomes: A Systematic Review
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- American Heart Association: How Potassium Can Help Control High Blood Pressure
- Harvard Health: Potassium lowers blood pressure
- National Center for Biotechnology Information: Effect of magnesium supplementation on blood pressure: a meta-analysis
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- Harvard Health: Key minerals to help control blood pressure
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