Peanut butter has long reigned supreme in the nut butter world but now there is some competition. Almond butter and cashew butter have become two popular alternatives to peanut butter.
Both almond butter and cashew butter have a creamy texture, similar to peanut butter, but they also have distinct differences that make them unique. The most obvious distinction is the nut these kinds of butter are made from.
Almond butter is made from ground almonds while cashew butter is made from ground cashews. Both almonds and cashews are nutritious and packed with healthy fats, protein, fiber, vitamins, and minerals.
I want to take a closer look at almond butter and cashew butter to see how they compare nutritionally to each other and whether or not one is better than the other. Since serving sizes differ, I will be compared each butter based on a serving size of one tablespoon, or 16g. Each butter will consist of only ground nuts with no added salt, oils, or sweeteners.
Ingredients Comparison
The first place I want to start this comparison is with the ingredients. The ingredient list for each of these nut butters consists of one ingredient – ground almonds or cashews. You can buy almond butter and cashew butter that has added oils and sweeteners but I prefer just plain almonds or cashews.
One of the main differences between the two is that almonds are tree nuts, while cashews are a seed. This means that almond butter is a better option for those with seed allergies, while cashew butter is a better option for those with tree nut allergies.
Almond Butter vs Cashew Butter Nutritional Comparison
Choosing between almond butter and cashew butter will ultimately come down to personal preference but understanding the nutritional content of each one will help you make an informed decision. In this section, we’ll compare the nutritional value of both kinds of nut butter, highlighting which one is the better option for different dietary needs.
Best for Calorie Content
There is not a significant difference in calorie content between almond butter and cashew butter. One tablespoon of almond butter contains around 98 calories, while one tablespoon of cashew butter has almost 94 calories.
Best for Carbs & Sugar Content
Cashew butter and almond butter are both excellent choices when it comes to carb and sugar content. Deciding which one is right for you will depend on which content you are most concerned with.
One tablespoon of almond butter contains only 3 grams of carbs and less than 1 gram of sugar, while one tablespoon of cashew butter contains 4 grams of carbs and no sugar.
Best for Protein Content
When it comes to protein content, cashew butter and almond butter are once again quite similar. One tablespoon of almond butter contains around 3 grams of protein, while one tablespoon of cashew butter contains 2.8 grams of protein.
Best for Fat Content
Both almond and cashew butter are high in fat, but almond butter is the better option if you’re looking for a spread with lower saturated fat content.
One tablespoon of almond butter contains around 9 grams of fat, with less than 1 gram being saturated, while one tablespoon of cashew butter contains around 8 grams of fat, with 1.56 grams being saturated.
Best for Sodium/Salt Content
If you’re watching your sodium intake, almond butter is the better option. One tablespoon of almond butter contains only 1 milligram of sodium, while one tablespoon of cashew butter contains 2.4 milligrams of sodium.
Best for Vitamins/Minerals
Both almond and cashew butter are good sources of vitamins and minerals, particularly magnesium, phosphorous, and potassium.
Almond butter, however, is the better option if you’re looking for a spread with higher amounts of calcium. One tablespoon of almond butter has 55mg of calcium, 9 times more than cashew butter.
Best for Flavor/Texture
The flavor and texture of almond butter and cashew butter are quite different. Almond butter has a slightly nuttier and richer flavor, while cashew butter is creamier and sweeter. Ultimately, the choice between the two comes down to personal preference.
Allergies and Sensitivities
When it comes to allergies and sensitivities, it’s important to be aware of the potential risks associated with consuming almond butter and cashew butter. Here are some key points to keep in mind:
Peanut Allergies
Peanuts are not tree nuts, but legumes. However, many people with peanut allergies also have tree nut allergies, so it’s important to be cautious when consuming almond or cashew butter.
If you have a peanut allergy, it’s important to read labels carefully and look for almond or cashew butter that is labeled as “peanut-free” and is not processed in a facility where cross-contamination can occur.
As always, talk to your doctor or allergist before consuming almond or cashew butter, especially if you have a severe peanut allergy.
Tree Nut Allergies
If you have a tree nut allergy, it’s important to be cautious when consuming almond or cashew butter. While almonds and cashews are not technically tree nuts, they are often processed in facilities that also process tree nuts, which can lead to cross-contamination.
If you have a tree nut allergy, it’s important to read labels carefully and look for almond or cashew butter that is labeled as “tree nut-free.” It’s also a good idea to talk to your doctor or allergist before consuming almond or cashew butter, especially if you have a severe tree nut allergy.
Other Sensitivities
If you have other sensitivities, such as sensitivity to gluten or soy, it’s important to read labels carefully and look for almond or cashew butter that is labeled as “gluten-free” or “soy-free.” It’s also important to be aware of any other ingredients that may be present in the almond or cashew butter, such as added sugars or oils.
If you have any concerns or questions about consuming almond or cashew butter, it’s always a good idea to talk to your doctor or allergist before adding it to your diet.
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