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Avocado vs. Cashew — In-Depth Nutrition Comparison

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The main differences between Avocado and Cashew

  • Avocado is richer in Folate, yet Cashew is richer in Copper, Phosphorus, Iron, Manganese, Magnesium, Zinc, Selenium, and Vitamin B1.
  • Daily need coverage for Copper from Cashew is 223% higher.
  • Avocado contains 3 times more Folate than Cashew. Avocado contains 81µg of Folate, while Cashew contains 25µg.
  • Avocado contains less Saturated Fat.

Food types used in this article are Avocados, raw, all commercial varieties and Nuts, cashew nuts, raw.

Infographic

Avocado vs Cashew infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
9
Cashew
Contains less Sodium -41.7%
Contains more Calcium +208.3%
Contains more Iron +1114.5%
Contains more Magnesium +906.9%
Contains more Phosphorus +1040.4%
Contains more Potassium +36.1%
Contains more Zinc +803.1%
Contains more Copper +1055.3%
Contains more Manganese +1065.5%
Contains more Selenium +4875%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains less Sodium -41.7%
Contains more Calcium +208.3%
Contains more Iron +1114.5%
Contains more Magnesium +906.9%
Contains more Phosphorus +1040.4%
Contains more Potassium +36.1%
Contains more Zinc +803.1%
Contains more Copper +1055.3%
Contains more Manganese +1065.5%
Contains more Selenium +4875%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
3
Cashew
Contains more Vitamin A +∞%
Contains more Vitamin E +130%
Contains more Vitamin C +1900%
Contains more Vitamin B2 +124.1%
Contains more Vitamin B3 +63.7%
Contains more Vitamin B5 +60.8%
Contains more Folate +224%
Contains more Vitamin B1 +531.3%
Contains more Vitamin B6 +62.3%
Contains more Vitamin K +62.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Contains more Vitamin A +∞%
Contains more Vitamin E +130%
Contains more Vitamin C +1900%
Contains more Vitamin B2 +124.1%
Contains more Vitamin B3 +63.7%
Contains more Vitamin B5 +60.8%
Contains more Folate +224%
Contains more Vitamin B1 +531.3%
Contains more Vitamin B6 +62.3%
Contains more Vitamin K +62.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Cashew
Contains more Water +1308.3%
Contains more Protein +811%
Contains more Fats +199.1%
Contains more Carbs +253.9%
Contains more Other +60.8%
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more Water +1308.3%
Contains more Protein +811%
Contains more Fats +199.1%
Contains more Carbs +253.9%
Contains more Other +60.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Cashew
Contains less Saturated Fat -72.7%
Contains more Monounsaturated Fat +142.9%
Contains more Polyunsaturated fat +332%
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Contains less Saturated Fat -72.7%
Contains more Monounsaturated Fat +142.9%
Contains more Polyunsaturated fat +332%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
2
Cashew
Contains more Glucose +640%
Contains more Fructose +140%
Contains more Galactose +∞%
Contains more Starch +21254.5%
Contains more Sucrose +9583.3%
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +640%
Contains more Fructose +140%
Contains more Galactose +∞%
Contains more Starch +21254.5%
Contains more Sucrose +9583.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Cashew
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Avocado Cashew Opinion
Net carbs 1.83g 26.89g Cashew
Protein 2g 18.22g Cashew
Fats 14.66g 43.85g Cashew
Carbs 8.53g 30.19g Cashew
Calories 160kcal 553kcal Cashew
Starch 0.11g 23.49g Cashew
Fructose 0.12g 0.05g Avocado
Sugar 0.66g 5.91g Avocado
Fiber 6.7g 3.3g Avocado
Calcium 12mg 37mg Cashew
Iron 0.55mg 6.68mg Cashew
Magnesium 29mg 292mg Cashew
Phosphorus 52mg 593mg Cashew
Potassium 485mg 660mg Cashew
Sodium 7mg 12mg Avocado
Zinc 0.64mg 5.78mg Cashew
Copper 0.19mg 2.195mg Cashew
Manganese 0.142mg 1.655mg Cashew
Selenium 0.4µg 19.9µg Cashew
Vitamin A 146IU 0IU Avocado
Vitamin A RAE 7µg 0µg Avocado
Vitamin E 2.07mg 0.9mg Avocado
Vitamin C 10mg 0.5mg Avocado
Vitamin B1 0.067mg 0.423mg Cashew
Vitamin B2 0.13mg 0.058mg Avocado
Vitamin B3 1.738mg 1.062mg Avocado
Vitamin B5 1.389mg 0.864mg Avocado
Vitamin B6 0.257mg 0.417mg Cashew
Folate 81µg 25µg Avocado
Vitamin K 21µg 34.1µg Cashew
Tryptophan 0.025mg 0.287mg Cashew
Threonine 0.073mg 0.688mg Cashew
Isoleucine 0.084mg 0.789mg Cashew
Leucine 0.143mg 1.472mg Cashew
Lysine 0.132mg 0.928mg Cashew
Methionine 0.038mg 0.362mg Cashew
Phenylalanine 0.097mg 0.951mg Cashew
Valine 0.107mg 1.094mg Cashew
Histidine 0.049mg 0.456mg Cashew
Saturated Fat 2.126g 7.783g Avocado
Monounsaturated Fat 9.799g 23.797g Cashew
Polyunsaturated fat 1.816g 7.845g Cashew
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Cashew
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Avocado
34%
Cashew
Minerals Daily Need Coverage Score
21%
Avocado
200%
Cashew

Comparison summary

Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 5.25g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Avocado
Avocado is lower in Saturated Fat (difference - 5.657g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1.7)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.