Almond butter or cashew butter? If you are choosing for flavour, almond butter brings a more pronounced roasted taste, while cashew butter is milder and naturally slightly sweet. If you are comparing nutrients, the differences become more interesting: almonds stand out for fibre and vitamin E, while cashews contain more copper and iron in the general reference data.
There is no single winner for every breakfast or recipe. The useful question is what each ingredient adds to your meal, and how much you actually use.
Almonds and cashews: general nutritional values
Before comparing the jars, it helps to look at the nuts themselves. These are reference values for raw almonds and raw cashews, per 100 g.
| Nutrient, per 100 g | Raw almonds | Raw cashews |
|---|---|---|
| Energy | 579 kcal | 553 kcal |
| Protein | 21.15 g | 18.22 g |
| Fat | 49.93 g | 43.85 g |
| Fibre | 12.5 g | 3.3 g |
| Vitamin E | 25.63 mg | 0.90 mg |
| Magnesium | 270 mg | 292 mg |
| Iron | 3.71 mg | 6.68 mg |
| Copper | 1.03 mg | 2.20 mg |
Source: USDA nutrient reference, almonds and raw cashews. Values are rounded where appropriate. Variety and processing can affect composition.
What are the nutritional benefits of almonds?
Fibre alongside plant protein
Almonds contain more fibre than cashews. This makes them a useful ingredient when you want to add fibre to a meal that also includes oats, fruit or wholegrain bread. Their protein contributes to the meal’s total, although a small spoonful of almond butter is only one part of breakfast.
Vitamin E and its antioxidant role
Vitamin E is one of the clearest nutritional distinctions between the two nuts. It helps protect cells from oxidative damage. Almonds provide substantially more of it than raw cashews.
Magnesium in a varied diet
Almonds also contain magnesium, which is involved in normal muscle and nerve function and energy production. Combining different foods across the day is more useful than expecting one ingredient to meet all your nutritional needs.
What are the nutritional benefits of cashews?
Magnesium and copper
Cashews provide magnesium and contain more copper than almonds. Copper plays a role in energy production and iron metabolism.
Iron, with a useful food pairing
Raw cashews contain more iron than raw almonds. The iron in plant foods is non-haem iron, and the amount absorbed depends on the rest of the meal. Pairing plant iron sources with vitamin C foods, such as peppers or citrus fruit, can help absorption.
Plant protein and a mild flavour
Cashews contribute plant protein as well as fat. Their gentle flavour makes them versatile in sauces where you want the vegetables, herbs or spices to remain noticeable.
Bett’r almond butter vs cashew butter: product nutrition
The Bett’r organic almond butter contains 100% organic roasted almonds. The Bett’r organic cashew butter contains 100% organic roasted cashews.
| Per 100 g | Bett’r almond butter | Bett’r cashew butter |
|---|---|---|
| Energy | 2620 kJ / 634 kcal | 2572 kJ / 620 kcal |
| Fat | 55 g | 48 g |
| Of which saturates | 5 g | 9 g |
| Carbohydrate | 6.2 g | 25 g |
| Of which sugars | 4.2 g | 6.7 g |
| Fibre | 10 g | 3.2 g |
| Protein | 24 g | 20 g |
| Salt | 0.01 g | 0.2 g |
For these products, almond butter has more fibre and protein per 100 g and less saturated fat. Cashew butter has more carbohydrate. Their energy values are close, so the nutritional difference should not be reduced to calories alone.
What does a 15 g portion add?
| Calculated for 15 g | Almond butter | Cashew butter |
|---|---|---|
| Energy | About 95 kcal | 93 kcal |
| Protein | 3.6 g | 3 g |
| Fibre | 1.5 g | 0.48 g |
| Fat | 8.25 g | 7.2 g |
A spoonful adds flavour, energy and some protein, but a complete breakfast can also include oats, fruit and a suitable protein source, depending on your preferences.
How to use them in autumn meals
Choose almond butter when you want a noticeable nut flavour. Stir it into warm porridge with pear and cinnamon, spread it on toast with apple slices, or add it to a cacao-based dessert. Its roasted notes suit these combinations.
Choose cashew butter when you want a gentler taste. Try it in porridge with apple, as a topping for protein pancakes, or mixed with water, lemon and herbs for a sauce over roasted pumpkin. Add liquid gradually until you reach the texture you like.
Both can work in sweet and savoury dishes. In baking, follow a recipe designed for nut butter rather than replacing dairy butter gram for gram.
Frequently asked questions
Which is healthier, almond butter or cashew butter?
The answer depends on your meal and preferences. For the Bett’r products compared here, almond butter provides more fibre and protein per 100 g. Cashew butter offers a milder flavour and a different nutrient profile. Both can fit into a varied diet.
Does cashew butter have more vitamin E than almond butter?
No, almonds contain much more vitamin E.
Is nut butter a main protein source?
It contributes protein, but portion size matters. A 15 g amount of these butters provides around 3–3.6 g. Consider the protein from the whole meal, rather than relying on its topping alone.
Why does oil collect at the top of the jar?
Oil can separate naturally in nut butter. Stir it back into the paste before using and follow the storage instructions on the packaging.
Is cashew butter suitable for someone with an almond allergy?
Do not assume it is a safe substitute. Cashews are also allergens, and the Bett’r cashew product may contain traces of sesame, peanuts and other nuts. Check the label and follow your individual allergy guidance.
For your next breakfast or autumn recipe, choose the flavour you enjoy and compare the actual label. Explore the Bett’r organic nut butters and spreads to find an ingredient that fits your kitchen.
