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  6. Cashew butter vs. Coconut

Cashew butter vs. Coconut — In-Depth Nutrition Comparison

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Important differences between Cashew butter and Coconut

  • Cashew butter has more Copper, Magnesium, Phosphorus, Vitamin E , Iron, Zinc, and Vitamin K, however, Coconut has more Fiber.
  • Cashew butter's daily need coverage for Copper is 147% more.
  • Cashew butter has 152 times more Vitamin K than Coconut. Cashew butter has 30.3µg of Vitamin K, while Coconut has 0.2µg.
  • Coconut is lower in Sodium.

The food varieties used in the comparison are Nuts, cashew butter, plain, with salt added and Nuts, coconut meat, raw.

Infographic

Cashew butter vs Coconut 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.
Cashew butter
Cashew butter
7
:
3
Coconut
Coconut
Contains more Calcium +335.7%
Contains more Iron +102.1%
Contains more Magnesium +543.8%
Contains more Phosphorus +243.4%
Contains more Potassium +25.6%
Contains more Zinc +302.7%
Contains more Copper +304.1%
Contains less Sodium -93.2%
Equal in Selenium - 10.1
Cashew butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 185% 148% 167% 40% 39% 121% 586% 0% 51%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +335.7%
Contains more Iron +102.1%
Contains more Magnesium +543.8%
Contains more Phosphorus +243.4%
Contains more Potassium +25.6%
Contains more Zinc +302.7%
Contains more Copper +304.1%
Contains less Sodium -93.2%
Equal in Selenium - 10.1

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.
Cashew butter
Cashew butter
7
:
2
Coconut
Coconut
Contains more Vitamin E +2016.7%
Contains more Vitamin B1 +139.4%
Contains more Vitamin B2 +695%
Contains more Vitamin B3 +105.2%
Contains more Vitamin B6 +275.9%
Contains more Folate +111.5%
Contains more Vitamin K +15050%
Contains more Vitamin C +∞%
Cashew butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 102% 0% 0% 40% 37% 21% 0% 47% 42% 0% 76%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin E +2016.7%
Contains more Vitamin B1 +139.4%
Contains more Vitamin B2 +695%
Contains more Vitamin B3 +105.2%
Contains more Vitamin B6 +275.9%
Contains more Folate +111.5%
Contains more Vitamin K +15050%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew butter
Cashew butter
4
:
1
Coconut
Coconut
Contains more Protein +264%
Contains more Fats +58.3%
Contains more Carbs +98.9%
Contains more Other +130.2%
Contains more Water +1908.1%
Cashew butter
12% 53% 30% 2% 2%
Protein: 12.12 g
Fats: 53.03 g
Carbs: 30.3 g
Water: 2.34 g
Other: 2.21 g
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more Protein +264%
Contains more Fats +58.3%
Contains more Carbs +98.9%
Contains more Other +130.2%
Contains more Water +1908.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew butter
Cashew butter
3
:
0
Coconut
Coconut
Contains less Saturated Fat -64.3%
Contains more Monounsaturated Fat +1774.3%
Contains more Polyunsaturated fat +3553.3%
Cashew butter
21% 53% 26%
Saturated Fat: 10.606 g
Monounsaturated Fat: 26.709 g
Polyunsaturated fat: 13.371 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -64.3%
Contains more Monounsaturated Fat +1774.3%
Contains more Polyunsaturated fat +3553.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew butter Coconut Opinion
Net carbs 27.3g 6.23g Cashew butter
Protein 12.12g 3.33g Cashew butter
Fats 53.03g 33.49g Cashew butter
Carbs 30.3g 15.23g Cashew butter
Calories 609kcal 354kcal Cashew butter
Sugar 9.09g 6.23g Coconut
Fiber 3g 9g Coconut
Calcium 61mg 14mg Cashew butter
Iron 4.91mg 2.43mg Cashew butter
Magnesium 206mg 32mg Cashew butter
Phosphorus 388mg 113mg Cashew butter
Potassium 447mg 356mg Cashew butter
Sodium 295mg 20mg Coconut
Zinc 4.43mg 1.1mg Cashew butter
Copper 1.758mg 0.435mg Cashew butter
Manganese 1.5mg Coconut
Selenium 9.3µg 10.1µg Coconut
Vitamin E 5.08mg 0.24mg Cashew butter
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.158mg 0.066mg Cashew butter
Vitamin B2 0.159mg 0.02mg Cashew butter
Vitamin B3 1.108mg 0.54mg Cashew butter
Vitamin B5 0.3mg Coconut
Vitamin B6 0.203mg 0.054mg Cashew butter
Folate 55µg 26µg Cashew butter
Vitamin K 30.3µg 0.2µg Cashew butter
Tryptophan 0.162mg 0.039mg Cashew butter
Threonine 0.388mg 0.121mg Cashew butter
Isoleucine 0.445mg 0.131mg Cashew butter
Leucine 0.831mg 0.247mg Cashew butter
Lysine 0.523mg 0.147mg Cashew butter
Methionine 0.204mg 0.062mg Cashew butter
Phenylalanine 0.537mg 0.169mg Cashew butter
Valine 0.617mg 0.202mg Cashew butter
Histidine 0.257mg 0.077mg Cashew butter
Saturated Fat 10.606g 29.698g Cashew butter
Monounsaturated Fat 26.709g 1.425g Cashew butter
Polyunsaturated fat 13.371g 0.366g Cashew butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew butter Coconut
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
30%
Cashew butter
8%
Coconut
Minerals Daily Need Coverage Score
135%
Cashew butter
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 2.86g)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 275mg)
Which food is lower in Saturated Fat?
Cashew butter
Cashew butter is lower in Saturated Fat (difference - 19.092g)
Which food is lower in glycemic index?
Cashew butter
Cashew butter is lower in glycemic index (difference - 59)
Which food is cheaper?
Cashew butter
Cashew butter is cheaper (difference - $2.6)
Which food is richer in minerals?
Cashew butter
Cashew butter is relatively richer in minerals
Which food is richer in vitamins?
Cashew butter
Cashew butter 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. Cashew butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168597/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.