Among the many nut butter options available, cashew butter and peanut butter are two of my favorites!
While peanut butter has long been a staple, cashew butter is making its mark as a delicious and nutritious alternative. So, which is better? Let’s dive in and find out!
Comparing cashew butter vs peanut butter
| Cashew butter | Peanut butter | Reduced-fat peanut butter (Jif brand) | |
| Taste | Mild, nutty, sweet | Nutty, slightly sweet | Mild peanut flavor, slightly sweet |
| Texture | Thick, creamy | Thick, smooth & creamy (or crunchy) | Thick, smooth & creamy (or crunchy) |
| Allergens | Tree nuts | Peanuts | Peanuts, soy |
| Vegan? | Yes | Yes | Yes |
| Paleo? | Yes (if unsweetened) | No | No |
| Keto? | No | Maybe (4 g net carbs) | No |
| Glycemic index | 1 oz cashews= 25 | Peanuts=14 | Unknown; likely low like regular peanut butter |
What is cashew butter?
Cashew butter is a creamy spread made from roasted or raw cashew nuts. The process of making cashew butter involves grinding cashews until they reach a smooth and spreadable consistency. Sometimes, a little oil or salt may be added to enhance the taste and texture.
Cashew butter has a rich, nutty flavor and a smooth, creamy texture, making it a popular choice for those who enjoy nut-based spreads but want to avoid peanuts or almonds due to allergies or preferences.
What is peanut butter?
Peanut butter is a popular food spread made from dry-roasted or raw peanuts. The peanuts are ground into a paste-like consistency, resulting in a creamy or crunchy spread, depending on the processing method and personal preference.
To make peanut butter, peanuts are first harvested and shelled. They are then roasted to enhance their flavor and to remove excess moisture. After roasting, the peanuts are typically cooled and then ground into a paste. During this process, some peanut butter manufacturers may add additional ingredients like oil, salt, or sweeteners to enhance the taste and texture. The addition of oil helps create a smoother spread, while salt enhances the flavor. Sweeteners can be added to create sweetened peanut butter varieties.
Differences between cashew butter and peanut butter
Cashew butter and peanut butter are both nut-based spreads, but they have several differences in terms of taste, texture, nutritional content, and potential allergenicity.
Cashew butter has a more mild and naturally sweeter taste compared to the distinct peanut flavor of peanut butter. It also boasts a smoother, creamier texture, while peanut butter can be either creamy or crunchy.
Cashew butter can be a suitable alternative for those with peanut allergies since cashews are not related to peanuts and are considered a different type of nut. And actually, peanuts aren’t considered nuts at all!
However, cashews are more expensive, making cashew butter pricier than peanut butter.
How to use cashew butter vs peanut butter
Cashew butter is a versatile nut butter that can be used just like any other nut or seed spread. Whether you’re in the mood for something sweet or savory, cashew butter is up for the task! Use it as a spread on toast, blend it into smoothies, or incorporate it into salad dressings and sauces for an extra layer of creaminess.
On the other hand, peanut butter is a staple for classic PB&J sandwiches, savory dishes like stir-fries and dipping sauces, and baked goods. Think peanut butter cookies, brownies, blondies, and even icecream!
Can you substitute cashew butter for peanut butter?
Yes! Both can be used interchangeably in most recipes. However, keep in mind that cashew butter has a sweeter and milder taste compared to peanut butter. This can affect the overall flavor of the dish. In sweet recipes, such as smoothies or desserts, the substitution is more likely to work well. In savory dishes, the nuttier flavor of peanut butter may be missed.
Nutrition: Cashew butter vs peanut butter
Nutrition-wise, both nut butters have their unique strengths. Cashew butter is a good source of healthy fats, vitamins, and minerals. However, it’s lower in protein compared to peanut butter and higher in carbs compared to other nut butters, so it may not be the best choice for a keto diet.
Peanut butter, on the other hand, packs a protein punch and is generally lower in carbs. However, some commercial peanut butters may contain added sugars and unhealthy oils, so always opt for natural peanut butter with minimal ingredients.
| Serving size: 2 tbsp. | Calories | Total fat (saturated) | Total carbs | Net carbs (fiber) | Total sugars (incl. added) | Protein |
| Cashew butter | 190 | 16 g (3 g) | 10 g | 9 g (1 g) | 3 g (1 g) | 4 g |
| Peanut butter (Adams natural) | 200 | 16 g (3 g) | 7 g | 4 g (3 g) | 2 g (0 g) | 8 g |
| Reduced-fat peanut butter (Jif) | 190 | 12 g (2.5 g) | 15 g | 13 g (2 g) | 4 g (3 g) | 7 g |
How to store cashew butter and peanut butter
Natural nut butters, including cashew butter, should be refrigerated due to the absence of added oils or preservatives. This not only preserves their quality but also helps maintain a nice thick consistency.
Shelf-stable or no-stir nut butters, like some varieties of peanut butter, can be stored at room temperature thanks to added ingredients like hydrogenated oils and salt.
Always check the label for specific storage guidelines, but as a general rule, most nut butters remain fresh for at least 2-3 months after opening. Refrigerating them can extend their shelf life even further.
Cashew butter vs peanut butter: Which is better
Personally, I prefer cashew butter for its creamy, mild, and naturally sweet taste. I use it in everything from breakfast to dessert! However, if you’re into lower carbs and more protein, classic natural peanut butter might be your go-to option. It all boils down to personal preferences and dietary needs, so it’s fantastic that there are so many choices to cater to everyone’s unique tastes and nutritional goals!
FAQs:
Almond butter is often considered one of the healthiest nut butters due to its high content of healthy fats, vitamins, and minerals.
Yes, cashew butter can generally replace peanut butter in most recipes, though keep in mind the flavor difference. It’s a great option for those with peanut allergies or anyone seeking a different taste experience.
Taste preferences are subjective, so there’s no definitive answer. Some may prefer the mild and creamy taste of cashew butter, while others adore the classic nuttiness of peanut butter. The best way to find out is to try both and see which one you like best!
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