Peanut Butter vs Cashew Butter: Key Differences & Health Benefits For Each

Peanut Butter vs Cashew Butter Differences

Peanut Butter vs Cashew Butter: Key Differences & Health Benefits For Each

In the discussion of peanut butter vs. cashew butter, the main difference comes down to the health of each product. While they are both made out of nuts, cashew butter has less protein than peanut butter. However, it’s much richer in other nutrients, including copper, iron, and phosphorus.

Peanut Butter vs. Cashew Butter: What Is the Difference?

The primary difference between peanut butter and cashew butter is their flavor, nutritional content, and texture. Peanut butter is made from ground peanuts while cashew butter is made from ground cashews. Peanut is rich in protein and has a distinct, robust flavor whereas cashew butter is more subtle, sweet, and has a creamy flavor.

Texture-wise, peanut butter is thicker and has a stickier texture while cashew butter is typically smoother and less sticky. Let's explore the differences between these two spreads in more detail below.

What Is Peanut Butter?

Every year, food lovers in America eat more than 700 million pounds of peanut butter. That’s enough to coat the entire ground of the Grand Canyon. We love it on our sandwiches, as part of recipes, and some of us like to get a spoon and eat it as a snack. 

Peanut butter is made from roasted peanuts. They’re roasted because the process brings out the flavor of the peanuts, and then they are ground up and blended into a smooth consistency. With that said, the product can come in many different variations, including chunky, which keeps some of the peanut pieces intact. The idea of using roasted peanuts is also to add plenty of flavor without needing to add extra ingredients or preservatives.  

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Peanut Butter vs. Cashew Butter Nutritional Comparison: Calories, Fats, Protein

Peanut Butter vs Cashew Butter Nutrition
A nutritional comparison of peanut butter and cashew butter.


The nutritional facts are really where we get into the debate of peanut butter vs. cashew butter. Peanut butter contains potassium and carbs but also a few other flavorful additions. All together, standard peanut butter includes the following healthy elements:

  • Sodium
  • Potassium
  • Vitamin C
  • Protein
  • Iron
  • Vitamin B6
  • Magnesium
  • Calcium
  • Vitamin D
  • Cobalamin (keeps our nerves healthy)

There are other health benefits to peanut butter as well, including the fact that the many vitamins are good for heart health. Some studies say that eating peanuts can reduce the risk of heart disease. 

Peanut butter also includes healthy fats, like oleic acid, which helps to maintain your blood sugar and cholesterol levels, which is great for reducing the chances of vascular and heart disease. Best of all, this oleic acid helps to reduce your body’s insulin resistance, which is key to preventing diabetes. 

What Is Cashew Butter?

Jar of cashew butter on wooden table
Cashew butter is a great alternative to peanut butter with its own slew of healthy ingredients.


As opposed to peanut butter, which is made from roasted peanuts, cashew butter is made from baked cashew nuts. To prepare the treat, cashew nuts are baked or roasted in order to bring out the flavor. Then, they’re ground up and put in a blender until it all turns into a smooth consistency that’s easy to spread. In the battle of peanut butter vs. cashew butter, the latter is less popular but also has many healthy ingredients and provides health benefits to the consumer.

Health Benefits of Cashew Butter

While there are many, the best health benefit of eating cashew butter is that it’s rich in monounsaturated fatty acids, amino acids, and magnesium. These are important because these are good fats that are beneficial for cholesterol control, blood pressure, bone health, metabolism, and the immune system. Basically, it’s good for you from head to toe. Like peanut butter, cashew is also high in protein.

Cashew butter is full of vitamins, minerals, and other healthy ingredients, including:

  • Protein
  • Potassium
  • Iron
  • Vitamin C
  • Magnesium
  • Vitamin B6
  • Vitamin D
  • Calcium
  • Cobalamin

Cashew butter has healthy fats but not harmful fats, which means that you can boost your immune system without gaining unnecessary weight. Cashews are also one of the most filling nuts, so you can eat less and feel satisfied, which will help you to manage your weight throughout the day. 

The one big issue with peanut butter is that many people have a strong allergic reaction to peanuts, so cashews are a safe alternative with very similar health benefits. 

Other Substitutes for Peanut Butter

Traditional homemade hummus, falafel, and chickpea in the background. Jewish Cuisine.
You may not think of it at first, but hummus is a great alternative.


While cashew butter is a great alternative, there are actually several other alternatives to peanut butter that will give you a similar taste and flavor.

Almond Butter

Similar to peanut butter, almond butter is also made of roasted nuts, but in this case, they’re almonds. This product has basically the same texture and health benefits, including being high in fiber, so it keeps you fuller for longer.

Walnut Butter

Walnut butter has a tasty nutty flavor, and it’s full of polyunsaturated fatty acids. Walnuts also have the highest omega-3-to-omega-6 ratio among all tree nuts, which makes it super healthy. That’s good for improving blood vessel function, and it reduces your chance of heart disease. 

Hazelnut Butter

Once again, roasted nuts make all the difference, as is the case with the roasted hazelnuts that make up hazelnut butter. Most people don’t use hazelnut butter on sandwiches, but instead on desserts and sweet recipes. Hazelnuts are the second most monounsaturated fatty acids among all nuts, so it’s great for your heart health.

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Often used as a condiment in the Middle East, Tahini is a paste that’s made out of roasted sesame seeds. In addition to having a texture similar to peanut butter, as an added benefit, sesame seeds are rich in antioxidants, including sesamin and sesamolin, which are instrumental in keeping our blood pressure in check, and they also have anti-cancer properties.

Sunflower Seed Butter

This butter is made from roasted sunflower seeds, and it offers a great texture that can elevate your next meal. Sunflower seed butter also provides iron, manganese, and vitamin E contents, which are higher than in peanut butter. Sunflower seeds are also linked with a reduced risk of type 2 diabetes and heart disease. 


Most people don’t put hummus and peanut butter in the same sentence, but if you’re looking for something to dip your celery or crackers into, then it can be a suitable alternative. Hummus is made with chickpeas, which provide you with a healthy dose of iron, potassium, magnesium, and more.

Peanut Butter Recipes

If you love the peanut butter part of the peanut butter vs. cashew butter debate, then you’re in luck. There are many tasty recipes that incorporate this wholesome ingredient in a variety of fun ways.

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Creamy and smooth peanut butter in jar on wood table. Natural nutrition and organic food. Selective focus.

Peanut Butter Cake

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  • Author: Moms Who Think



Cake Ingredients:

1 cup all-purpose flour
1 cup plus 2 Tablespoons sugar
3 1/2 teaspoons baking powder
1 teaspoon salt
2 cups graham cracker crumbs
3/4 cup peanut butter
1/2 cup shortening
1/2 cup semi-sweet chocolate chips (optional)
1 cup plus 2 Tablespoons milk
1 teaspoon vanilla extract
3 eggs

Frosting Ingredients:

2 cups confectioners' sugar
2 Tablespoons cocoa
8 Tablespoons (1 stick) butter
1/3 cup heavy cream
1/2 cup peanuts, salted
2 teaspoons vanilla extract



1. Preheat oven to 375 degrees F if baking with a metal dish; 325 degrees F if using a glass dish.

2. Sift flour, sugar, baking powder, and salt together. Add graham cracker crumbs, peanut butter, chocolate chips (if using), shortening, milk, and vanilla.

3. Beat mixture with electric mixer on low until moistened, and then beat on medium for 2 minutes.

4. Add eggs and beat for 1 minute. Bake in greased 9-inch by 13-inch pan for 30 to 35 minutes. Do not remove from pan to cool.

Frosting Directions:

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1. Mix all of the ingredients together. Pour into a saucepan and bring mixture to a boil.

2. Boil for 1 minute. Cool slightly.

3. With a wooden spoon handle, poke a few holes in the cake, and then pour the warm frosting over it.

Peanut Butter Chocolate Kiss Cookies – Mix one part of peanut butter and add white sugar, vanilla extract, and other tasty ingredients to make amazing cookies.

Old School Peanut Butter Bars – Add one cup of peanut butter plus vanilla and oats to make tasty bars that the whole family will love.

Peanut Butter Cheesecake – If you love cheesecake, add peanut butter, sugar, and heavy whipping cream for a sweet dessert.


Infographic showing the differences between peanut butter and cashew butter.
Cashew butter isn't nearly as popular as peanut butter, but it has a lot to offer.
  • Peanut butter has a much stronger and more prominent taste than cashew butter. If you like spreads with a subtle flavor, cashew butter is right for you.
  • Everyone has tried peanut butter at some point! Not everyone has tried cashew butter, though; this spread doesn't get the love that it really deserves! It offers some great health benefits and has a distinct taste.
  • Peanut butter is much thicker and stickier than cashew butter. Some may find cashew butter easier to spread, which could be a huge pro.

As you can see, the debate of peanut butter vs. cashew butter is not as complicated as it may seem. Both have a great texture, and they will taste great on a sandwich or as part of a larger recipe. What it really comes down to is the particular health benefits you are looking for in your life. Use the advice discussed here and pick the best treat for your particular kitchen.

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