Cashews have become quite popular in recent years. It is a nutrition powerhouse that is so versatile it can be transformed from a humble seed into a delicious cream that will make you never miss dairy again.
When my husband and I started this journey of cashew discovery, it was confusing in the beginning trying to understand the difference between some of the labeling on cashew products. The two most confusing were cashew butter and cashew cream.
You might think these two are the same since they are often marketed that way, but, in fact, they are two very different foods that are used for two very different purposes. In my effort to learn more about these two types of food, I decided to do a comparison of both cashew butter and cashew cream/paste.
Ingredients Comparison
Anytime I am examining two foods, I first want to compare the list of ingredients. In this case, though, both cashew butter and cashew cream/paste contain the same ingredient – cashews.
The list of ingredients will vary if you decide to add anything additional such as salt or any sweeteners.
Cashew Type |
Ingredients |
|
Cashew Butter |
Cashews, raw and unsalted |
|
Cashew Cream/Paste |
Cashews (raw and unsalted) that have been soaked in water before blending |
Cashew Butter vs Cashew Cream/Paste Nutritional Comparison
There is not much to compare nutritionally between cashew butter and cashew cream/paste because the only ingredient in both kinds of food is cashews. Obviously, purchasing or making cashew butter that has added salt, sugar, and vegetable oil will affect its nutritional value.
Even though cashew butter and cashew cream/paste are made with only cashews, the serving size for each is different. So in order to provide a more accurate comparison, I will be doing a more accurate weight-for-weight comparison of 100 grams.
Best for Calorie Content
Cashews, by themselves, are considered a high-calorie food. The chart below shows the calorie content for regular whole cashews versus cashews that have been made into either cashew butter or cashew cream/paste.
As you can see in the table below. cashew butter or cashew cream/paste is indeed a high-calorie food, containing almost 600 calories per 100 grams.
Nutrition Type |
Cashew Butter/ Cream, Paste (100g) |
|
Calorie Content |
587 kcal |
Best for Carbs & Sugar Content
Nuts, in general, are high in carbs and cashews are no different. This is important to know if you are on a keto or other low-carb diet. Cashew butter or cashew cream/paste contains almost 28 grams of carbohydrates per 100-gram serving.
Nutrition Type |
Cashew Butter/ Cream, Paste (100g) |
|
Carbohydrate Content |
27.6g |
Cashews are naturally sugar-free. This will obviously change if you add sweet ingredients to your cashew butter or cashew cream/paste. My husband and I like to add molasses to ours but you can add maple syrup, dates, agave, or any other type of sweetener you prefer.
Best for Protein Content
Eating foods high in protein is so important for overall health but especially if you are a woman. Protein helps to build strong bones and muscles which is so important when you are in menopause and are at risk of osteoporosis.
Cashew butter or cashew cream/paste is an easy way to get extra protein in your diet. A 100-gram serving of cashew butter or cashew cream/paste is almost 18 grams of protein.
Nutrition Type |
Cashew Butter/ Cream, Paste (100g) |
|
Protein Content |
17.6 g |
Best for Fat Content
This was one comparison that I was surprised by. Cashews contain a high amount of fat. The good thing about the fat in cashews, though, is that it is a healthier form of fat.
Cashews contain mono and polyunsaturated fats. These fats are considered ‘good fats’. They are beneficial to the heart and other organs in the body.
These fats, though, need to be consumed in moderation. Even healthy foods in excess can be harmful to the body. Cashew butter or cream/paste contains 49 grams of fat per 100 grams but almost 20 grams is made up of healthy monounsaturated fat.
Nutrition Type |
Overall Fat Content Per 100g |
Monounsaturated Fat Per 100g |
Polyunsaturated Fat Per 100g |
|
Fat Content |
49.4 g |
29.1g |
8.35g |
Best for Sodium/Salt Content
Sodium/salt content is another way that, if not careful, eating nuts can sabotage a healthy diet. Nuts that are roasted and salted are very high in sodium but cashews that are unsalted still contain a small amount of sodium/salt.
Cashews have a naturally occurring amount of sodium, which is probably why they taste so good! Knowing how much sodium is naturally in cashews is helpful when making cashew butter or cashew cream/paste.
Cashew butter and cashew cream/paste are low in sodium. A single serving contains 2 mg of sodium.
Nutrition Type |
Cashew Butter/ Cream, Paste (100g) |
|
Sodium/Salt |
15mg |
Best for Vitamins/Minerals
Cashews are a nutrient-rich powerhouse. Cashews provide a wide variety of vitamins and minerals that are beneficial for everyone.
Cashew butter and cashew cream/paste contain zinc, magnesium, potassium, folate, and glutamic acid. Glutamic acid is beneficial for brain health, including nerve cells, memory, and learning retention.
Vitamin/Mineral Type |
Amount Per 100g Serving |
|
Iron |
5.03 mg |
|
Zinc |
5.16 mg |
|
Magnesium |
258 mg |
|
Calcium |
43 mg |
|
Phosphorous |
457 mg |
|
Potassium |
546 mg |
|
Copper |
2.19 mg |
|
Selenium |
11.5 mcg |
|
Folate |
68 mcg |
|
Pantothenic Acid |
1.2 mg |
|
Glutamic Acid |
4.16g |
Best for Flavor/Texture
Cashews have a natural buttery flavor that makes them delicious all on their own but when the cashews are turned into butter or a cream/paste, it is transformed into a smooth, even more delicious food.
What I love about using cashews as a base for butter or a cream/paste is that cashews provide you with a neutral base so you can easily transform the cashews into something sweet or savory.
When making cashew butter, my family likes to add molasses, maple syrup, or honey. For something savory, you can easily transform plain cashew cream/paste into a cream cheese dip by adding tomato paste, nutritional yeast, onion powder, and chili powder.
Best for Price
Cashews can be a little pricey, depending on where you live and what stores are around you. I have found that buying cashews in bulk, either in the store or online, is the most cost-efficient way to buy cashews.
In general, you can purchase cashews in bulk for around $15 dollars. The price will vary depending on where you shop and whether you buy cashews that are salted or unsalted. When making cashew butter or cashew cream/paste, it is best to use unsalted cashews when possible.
Overall Winner
Determining the winner between cashew butter and cashew cream/paste will be decided by you and what you use cashews for. But here is a quick review of what we have learned about cashews.
- Weight-for-weight, cashews are high in calories with almost 600 grams per 100-gram serving.
- Cashew butter or cream/paste is high in carbohydrates, containing almost 60 grams of carbohydrates.
- Cashews are high in fat but more than half of the fat is made up of heart-healthy monounsaturated fat.
- Cashew butter or cream/paste is high in protein, making it a healthy option for anyone who is on a high-protein diet or needs to increase their protein intake for other health reasons.
- Cashew butter and cream/paste are high in many vital vitamins and minerals such as potassium, magnesium, and folate.
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