Almond Butter vs Cashew Butter – Which is Healthier?

Our Verdict

When comparing almond butter to cashew butter, we picked the almond.

Why?

It’s not just our pro-almonds bias! And of course exact nutritional values may vary depending on the recipe, but we’re using the USDA’s standardized figures which should represent a reasonable average. Specifically, we’re looking at the USDA entries for “[Nut] butter, plain, without salt added”.

In terms of macros, almond butter takes the lead immediately with nearly 2x the protein and over 3x the fiber. In contrast, cashew butter has 1.5x the carbs, and the two nut butters are approximately equal on fat. An easy win for almond butter so far.

When it comes to vitamins, almond butter has more of vitamins A, B2, B3, B5, E, and choline, while cashew butter has more of vitamins B1, B6, and K. Thus, a 6:3 win for almond butter.

In the category of minerals, things are closer, but almond butter has more calcium, magnesium, manganese, phosphorus, and potassium, while cashew butter has more copper, iron, zinc, and selenium. So, a 5:4 win for almond butter.

In short, these three wins for almond butter add up to one total win for almond butter, unless you have a pressing reason to have different priorities in what you’re looking for in terms of nutrition.

Enjoy both, of course! Unless you are allergic, in which case, please don’t.

Want to learn more?

You might like to read:

Why You Should Diversify Your Nuts

Take care!