Which nut butter is healthiest — peanut, almond or cashew?
open_in_new
Read the original article: https://www.dailymaverick.co.za/article/2026-03-25-which-nut-butter-is-healthies…
fact_checkFact-Check Results
40 claims extracted and verified against multiple sources including cross-references, web search, and Wikipedia.
schedule
Pending
20
help
Insufficient Evidence
17
verified
Verified By Reference
3
“Once, the only nut butter on the supermarket shelf was peanut butter. Now you can also buy almond, cashew, hazelnut and macadamia nut butters, or blends.”
INSUFFICIENT EVIDENCE
No evidence in archive to confirm historical availability of nut butters.
“Across decades of research, regularly eating nuts is associated with a lower risk of heart disease and premature death.”
INSUFFICIENT EVIDENCE
No evidence in archive to verify health associations of nut consumption.
“Many commercial products contain vegetable oils, palm oil, salt, sugar, or stabilisers to improve texture and shelf life.”
INSUFFICIENT EVIDENCE
No evidence in archive to confirm additive content in commercial nut butters.
“Choosing a nut butter made only from nuts (or nuts with minimal salt) means you get the full nutritional value.”
INSUFFICIENT EVIDENCE
No evidence in archive to verify nutritional retention in pure nut butters.
“Peanut butter contains 3.84g of protein per tablespoon, making it a solid choice for post-workout snacks.”
INSUFFICIENT EVIDENCE
No evidence in archive to confirm protein content of peanut butter.
“Almond butter takes the top spot for healthy fats (8.88g per tablespoon).”
INSUFFICIENT EVIDENCE
No evidence in archive to verify healthy fat content of almond butter.
“Cashew butter contains the most carbohydrates (4.42g per tablespoon).”
INSUFFICIENT EVIDENCE
No evidence in archive to confirm carbohydrate content of cashew butter.
“Almond butter contains 1.65g of fibre per tablespoon, significantly more than cashew butter (0.32g).”
INSUFFICIENT EVIDENCE
No evidence in archive to verify fiber content comparisons between nut butters.
“Almond butter contains 55.5 milligrams of calcium per tablespoon, eight times more than peanut butter (6.56mg).”
INSUFFICIENT EVIDENCE
No evidence in archive to confirm calcium content comparisons between nut butters.
“Peanut and almond butter both contain 120mg of potassium per tablespoon.”
INSUFFICIENT EVIDENCE
No evidence in archive to verify potassium content of peanut and almond butter.
“Cashew butter contains 0.805mg of iron per tablespoon, the highest among the three nut butters.”
PENDING
“Cashew butter provides the most selenium (1.84 micrograms per tablespoon).”
PENDING
“Almond butter leads for magnesium (44.6mg per tablespoon).”
PENDING
“Almond butter is the standout for calcium, and is also higher in fibre, magnesium and heart-healthy fats.”
PENDING
“Almond and cashew butters may contain traces of other nuts due to shared processing equipment.”
PENDING
“Almond and cashew butters are usually slightly more expensive compared to peanut butter.”
PENDING
“No single nut butter reigns supreme as each brings different nutritional strengths.”
PENDING
“Cashew butter is the strongest source of minerals such as iron, zinc and selenium.”
PENDING
“Cashew butter is the lowest in both protein and fibre.”
PENDING
“The best approach would be to keep more than one nut butter on hand, choose versions made from 100% nuts, and let your taste preferences and nutritional goals guide you.”
PENDING
“Once, the only nut butter on the supermarket shelf was peanut butter. Now you can also buy almond, cashew, hazelnut and macadama nut butters, or blends.”
INSUFFICIENT EVIDENCE
“All nut butters are made from ground nuts that provide healthy monounsaturated and polyunsaturated fats, plant-based protein, fibre. They also provide essential minerals, such as magnesium, potassium, zinc and iron.”
INSUFFICIENT EVIDENCE
“Across decades of research, regularly eating nuts is associated with a lower risk of heart disease and premature death.”
INSUFFICIENT EVIDENCE
“Many commercial products contain vegetable oils, palm oil, salt, sugar, or stabilisers to improve texture and shelf life.”
INSUFFICIENT EVIDENCE
“Choosing a nut butter made only from nuts (or nuts with minimal salt) means you get the full nutritional value.”
INSUFFICIENT EVIDENCE
“Peanut butter contains the highest protein content among nut butters, at 3.84g per tablespoon.”
VERIFIED BY REFERENCE
menu_book
wikipedia
NEUTRAL
— The peanut (Arachis hypogaea), also known as the groundnut, goober (US, via Kikongo), goober pea, pindar (US, via Kikongo) or monkey nut (UK), is a legume crop grown mainly for its edible seeds, conta…
https://en.wikipedia.org/wiki/Peanut
https://en.wikipedia.org/wiki/Peanut
menu_book
wikipedia
NEUTRAL
— Peanut butter is a food paste or spread made from ground, dry-roasted peanuts. It commonly contains additional ingredients that modify the taste or texture, such as salt, sweeteners, or emulsifiers. C…
https://en.wikipedia.org/wiki/Peanut_butter
https://en.wikipedia.org/wiki/Peanut_butter
menu_book
wikipedia
NEUTRAL
— Peanut sauce, satay sauce (saté sauce), bumbu kacang, sambal kacang, or pecel is a sauce made from ground roasted or fried peanuts, widely used in Indonesian cuisine and many other dishes throughout t…
https://en.wikipedia.org/wiki/Peanut_sauce
https://en.wikipedia.org/wiki/Peanut_sauce
“Almond butter has the highest healthy fat content among nut butters, with 8.88g per tablespoon.”
VERIFIED BY REFERENCE
menu_book
wikipedia
NEUTRAL
— The almond (Prunus amygdalus, syn. Prunus dulcis (Mill.) D.A.Webb, nom. illeg. non Prunus dulcis Rouchy) is a species of tree from the genus Prunus. Along with the peach, it is classified in the subge…
https://en.wikipedia.org/wiki/Almond
https://en.wikipedia.org/wiki/Almond
menu_book
wikipedia
NEUTRAL
— Almond is a surname.
Notable people with the surname include:
Barbara Almond (1938–2016), American psychiatrist and psychoanalyst
Bob Almond (born 1967), American comic book inker
Bobby Almond (born…
https://en.wikipedia.org/wiki/Almond_(surname)
https://en.wikipedia.org/wiki/Almond_(surname)
menu_book
wikipedia
NEUTRAL
— Peter Mark Almond (born 9 July 1956) is an English singer-songwriter and musician. He is the lead vocalist of the synth-pop duo Soft Cell. He is known for his distinctive soulful voice and androgynou…
https://en.wikipedia.org/wiki/Marc_Almond
https://en.wikipedia.org/wiki/Marc_Almond
“Cashew butter contains the most carbohydrates among nut butters, with 4.42g per tablespoon.”
VERIFIED BY REFERENCE
menu_book
wikipedia
NEUTRAL
— Cashew is the common name of a tropical evergreen tree Anacardium occidentale, in the family Anacardiaceae. It is the source of the cashew nut (often simply called a 'cashew') and the cashew apple. Th…
https://en.wikipedia.org/wiki/Cashew
https://en.wikipedia.org/wiki/Cashew
menu_book
wikipedia
NEUTRAL
— Cashew chicken (Chinese: 腰果雞丁) is a Chinese-American dish that combines chicken (usually stir-fried but occasionally deep-fried, depending on the variation) with cashew nuts and either a light brown g…
https://en.wikipedia.org/wiki/Cashew_chicken
https://en.wikipedia.org/wiki/Cashew_chicken
menu_book
wikipedia
NEUTRAL
— Feni (Portuguese: fenim, often spelt as fenni or fenny) is a spiritous liquor type originating in Goa, India. The name "feni" is derived from the Sanskrit word phena, meaning "froth" or "foam", referr…
https://en.wikipedia.org/wiki/Feni_(liquor)
https://en.wikipedia.org/wiki/Feni_(liquor)
“Almond butter has the highest fibre content among nut butters, with 1.65g per tablespoon.”
INSUFFICIENT EVIDENCE
“Almond butter provides the highest calcium content among nut butters, with 55.5mg per tablespoon.”
INSUFFICIENT EVIDENCE
“Peanut and almond butter tie for the highest potassium content, with 120mg per tablespoon.”
PENDING
“Cashew butter has the highest iron content among nut butters, with 0.805mg per tablespoon.”
PENDING
“Cashew butter provides the highest zinc content among nut butters, with 0.826mg per tablespoon.”
PENDING
“Cashew butter contains the highest selenium content among nut butters, with 1.84 micrograms per tablespoon.”
PENDING
“Almond butter provides the highest magnesium content among nut butters, with 44.6mg per tablespoon.”
PENDING
“Almond butter is the standout for calcium, and is also higher in fibre, magnesium and heart-healthy fats.”
PENDING
“Cashew butter is the strongest source of minerals such as iron, zinc and selenium.”
PENDING
“Almond and cashew butters may contain traces of other nuts due to shared processing equipment.”
PENDING
“Almond and cashew butters are usually more expensive than peanut butter.”
PENDING
“No single nut butter reigns supreme as each brings different nutritional strengths.”
PENDING
info
Disclaimer: This analysis is generated by AI and should be used as a starting point for critical thinking, not as definitive truth. Claims are verified against publicly available sources. Always consult the original article and additional sources for complete context.