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  6. Cashew vs. Avocado

Cashew vs. Avocado — In-Depth Nutrition Comparison

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The main differences between Cashew and Avocado

  • Cashew is richer in Copper, Phosphorus, Iron, Manganese, Magnesium, Zinc, Selenium, and Vitamin B1, yet Avocado is richer in Folate.
  • Daily need coverage for Copper from Cashew is 223% higher.
  • Cashew contains 50 times more Selenium than Avocado. Cashew contains 19.9µg of Selenium, while Avocado contains 0.4µg.
  • Avocado contains less Saturated Fat.

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

Infographic

Cashew vs Avocado 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
Cashew
9
:
1
Avocado
Avocado
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%
Contains less Sodium -41.7%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
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%
Contains less Sodium -41.7%

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
Cashew
3
:
7
Avocado
Avocado
Contains more Vitamin B1 +531.3%
Contains more Vitamin B6 +62.3%
Contains more Vitamin K +62.4%
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%
Cashew
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%
Avocado
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%
Contains more Vitamin B1 +531.3%
Contains more Vitamin B6 +62.3%
Contains more Vitamin K +62.4%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
:
1
Avocado
Avocado
Contains more Protein +811%
Contains more Fats +199.1%
Contains more Carbs +253.9%
Contains more Other +60.8%
Contains more Water +1308.3%
Cashew
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
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Protein +811%
Contains more Fats +199.1%
Contains more Carbs +253.9%
Contains more Other +60.8%
Contains more Water +1308.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Avocado
Avocado
Contains more Monounsaturated Fat +142.9%
Contains more Polyunsaturated fat +332%
Contains less Saturated Fat -72.7%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains more Monounsaturated Fat +142.9%
Contains more Polyunsaturated fat +332%
Contains less Saturated Fat -72.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
Cashew
2
:
3
Avocado
Avocado
Contains more Starch +21254.5%
Contains more Sucrose +9583.3%
Contains more Glucose +640%
Contains more Fructose +140%
Contains more Galactose +∞%
Cashew
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
Avocado
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
Contains more Starch +21254.5%
Contains more Sucrose +9583.3%
Contains more Glucose +640%
Contains more Fructose +140%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Avocado
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 Cashew Avocado Opinion
Net carbs 26.89g 1.83g Cashew
Protein 18.22g 2g Cashew
Fats 43.85g 14.66g Cashew
Carbs 30.19g 8.53g Cashew
Calories 553kcal 160kcal Cashew
Starch 23.49g 0.11g Cashew
Fructose 0.05g 0.12g Avocado
Sugar 5.91g 0.66g Avocado
Fiber 3.3g 6.7g Avocado
Calcium 37mg 12mg Cashew
Iron 6.68mg 0.55mg Cashew
Magnesium 292mg 29mg Cashew
Phosphorus 593mg 52mg Cashew
Potassium 660mg 485mg Cashew
Sodium 12mg 7mg Avocado
Zinc 5.78mg 0.64mg Cashew
Copper 2.195mg 0.19mg Cashew
Manganese 1.655mg 0.142mg Cashew
Selenium 19.9µg 0.4µg Cashew
Vitamin A 0IU 146IU Avocado
Vitamin A RAE 0µg 7µg Avocado
Vitamin E 0.9mg 2.07mg Avocado
Vitamin C 0.5mg 10mg Avocado
Vitamin B1 0.423mg 0.067mg Cashew
Vitamin B2 0.058mg 0.13mg Avocado
Vitamin B3 1.062mg 1.738mg Avocado
Vitamin B5 0.864mg 1.389mg Avocado
Vitamin B6 0.417mg 0.257mg Cashew
Folate 25µg 81µg Avocado
Vitamin K 34.1µg 21µg Cashew
Tryptophan 0.287mg 0.025mg Cashew
Threonine 0.688mg 0.073mg Cashew
Isoleucine 0.789mg 0.084mg Cashew
Leucine 1.472mg 0.143mg Cashew
Lysine 0.928mg 0.132mg Cashew
Methionine 0.362mg 0.038mg Cashew
Phenylalanine 0.951mg 0.097mg Cashew
Valine 1.094mg 0.107mg Cashew
Histidine 0.456mg 0.049mg Cashew
Saturated Fat 7.783g 2.126g Avocado
Monounsaturated Fat 23.797g 9.799g Cashew
Polyunsaturated fat 7.845g 1.816g 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
Cashew Avocado
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
34%
Cashew
35%
Avocado
Minerals Daily Need Coverage Score
200%
Cashew
21%
Avocado

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