Cashew vs. Chocolate — In-Depth Nutrition Comparison
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How are Cashew and Chocolate different?
- Cashew is higher in Copper, Phosphorus, Magnesium, Zinc, Vitamin B1, Selenium, Vitamin B6, and Vitamin K, however, Chocolate is richer in Iron.
- Daily need coverage for Copper from Cashew is 130% higher.
- Cashew contains 17 times more Vitamin B1 than Chocolate. While Cashew contains 0.423mg of Vitamin B1, Chocolate contains only 0.025mg.
- Cashew has less Saturated Fat.
Nuts, cashew nuts, raw and Chocolate, dark, 45- 59% cacao solids are the varieties used in this article.
Infographic
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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.
Contains
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Magnesium
+100%
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Phosphorus
+187.9%
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Potassium
+18.1%
Contains
less
Sodium
-50%
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Zinc
+187.6%
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Copper
+113.5%
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Manganese
+16.6%
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Selenium
+563.3%
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Calcium
+51.4%
Contains
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Iron
+20.1%
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Magnesium
+100%
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Phosphorus
+187.9%
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Potassium
+18.1%
Contains
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Sodium
-50%
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Zinc
+187.6%
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Copper
+113.5%
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Manganese
+16.6%
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Selenium
+563.3%
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Calcium
+51.4%
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Iron
+20.1%
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.
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Vitamin E
+66.7%
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Vitamin B1
+1592%
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Vitamin B2
+16%
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Vitamin B3
+46.5%
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Vitamin B5
+190.9%
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Vitamin B6
+892.9%
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Vitamin K
+321%
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Vitamin A
+∞%
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Vitamin B12
+∞%
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Vitamin E
+66.7%
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Vitamin B1
+1592%
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Vitamin B2
+16%
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Vitamin B3
+46.5%
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Vitamin B5
+190.9%
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Vitamin B6
+892.9%
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Vitamin K
+321%
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Vitamin A
+∞%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+273.4%
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Fats
+40.2%
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Water
+436.1%
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Other
+49.4%
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Carbs
+102.6%
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Protein
+273.4%
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Fats
+40.2%
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Water
+436.1%
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Other
+49.4%
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Carbs
+102.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-58%
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Monounsaturated Fat
+149.4%
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Polyunsaturated fat
+618.4%
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Saturated Fat
-58%
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Monounsaturated Fat
+149.4%
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Polyunsaturated fat
+618.4%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+∞%
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Glucose
+∞%
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Fructose
+∞%
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Sucrose
+696%
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Lactose
+∞%
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Starch
+∞%
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Glucose
+∞%
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Fructose
+∞%
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Sucrose
+696%
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Lactose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 26.89g | 54.17g |
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| Protein | 18.22g | 4.88g |
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| Fats | 43.85g | 31.28g |
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| Carbs | 30.19g | 61.17g |
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| Calories | 553kcal | 546kcal |
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| Starch | 23.49g |
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| Fructose | 0.05g | 0g |
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| Sugar | 5.91g | 47.9g |
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| Fiber | 3.3g | 7g |
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| Calcium | 37mg | 56mg |
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| Iron | 6.68mg | 8.02mg |
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| Magnesium | 292mg | 146mg |
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| Phosphorus | 593mg | 206mg |
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| Potassium | 660mg | 559mg |
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| Sodium | 12mg | 24mg |
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| Zinc | 5.78mg | 2.01mg |
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| Copper | 2.195mg | 1.028mg |
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| Manganese | 1.655mg | 1.419mg |
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| Selenium | 19.9µg | 3µg |
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| Vitamin A | 0IU | 50IU |
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| Vitamin A RAE | 0µg | 2µg |
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| Vitamin E | 0.9mg | 0.54mg |
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| Vitamin C | 0.5mg |
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| Vitamin B1 | 0.423mg | 0.025mg |
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| Vitamin B2 | 0.058mg | 0.05mg |
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| Vitamin B3 | 1.062mg | 0.725mg |
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| Vitamin B5 | 0.864mg | 0.297mg |
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| Vitamin B6 | 0.417mg | 0.042mg |
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| Folate | 25µg |
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| Vitamin B12 | 0µg | 0.23µg |
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| Vitamin K | 34.1µg | 8.1µg |
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| Tryptophan | 0.287mg |
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| Threonine | 0.688mg |
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| Isoleucine | 0.789mg |
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| Leucine | 1.472mg |
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| Lysine | 0.928mg |
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| Methionine | 0.362mg |
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| Phenylalanine | 0.951mg |
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| Valine | 1.094mg |
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| Histidine | 0.456mg |
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| Cholesterol | 0mg | 8mg |
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| Trans Fat | 0.112g |
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| Saturated Fat | 7.783g | 18.519g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Monounsaturated Fat | 23.797g | 9.54g |
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| Polyunsaturated fat | 7.845g | 1.092g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.001g |
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| Omega-6 - Linoleic acid | 0.947g |
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| Omega-3 - ALA | 0.085g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
200%
116%
Comparison summary
Which food is lower in glycemic index?
Chocolate is lower in glycemic index (difference - 2)
Which food is cheaper?
Chocolate is cheaper (difference - $0.5)
Which food is lower in Sugar?
Cashew is lower in Sugar (difference - 41.99g)
Which food contains less Sodium?
Cashew contains less Sodium (difference - 12mg)
Which food is lower in Cholesterol?
Cashew is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Cashew is lower in Saturated Fat (difference - 10.736g)
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew is relatively richer in vitamins