Cashew vs. Coconut — In-Depth Nutrition Comparison
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Differences between Cashew and Coconut
- Cashew has more Copper, Phosphorus, Magnesium, Iron, Zinc, Vitamin B1, Vitamin K, and Vitamin B6, while Coconut has more Fiber.
- Cashew's daily need coverage for Copper is 196% higher.
- Coconut contains 171 times less Vitamin K than Cashew. Cashew contains 34.1µg of Vitamin K, while Coconut contains 0.2µg.
- The amount of Saturated Fat in Cashew is lower.
The food types used in this comparison are Nuts, cashew nuts, raw and Nuts, coconut meat, raw.
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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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Calcium
+164.3%
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Iron
+174.9%
Contains
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Magnesium
+812.5%
Contains
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Phosphorus
+424.8%
Contains
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Potassium
+85.4%
Contains
less
Sodium
-40%
Contains
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Zinc
+425.5%
Contains
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Copper
+404.6%
Contains
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Manganese
+10.3%
Contains
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Selenium
+97%
Equal in Manganese - 1.5
Contains
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Calcium
+164.3%
Contains
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Iron
+174.9%
Contains
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Magnesium
+812.5%
Contains
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Phosphorus
+424.8%
Contains
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Potassium
+85.4%
Contains
less
Sodium
-40%
Contains
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Zinc
+425.5%
Contains
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Copper
+404.6%
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Manganese
+10.3%
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Selenium
+97%
Equal in Manganese - 1.5
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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Contains
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Vitamin E
+275%
Contains
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Vitamin B1
+540.9%
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Vitamin B2
+190%
Contains
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Vitamin B3
+96.7%
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Vitamin B5
+188%
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Vitamin B6
+672.2%
Contains
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Vitamin K
+16950%
Contains
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Vitamin C
+560%
Equal in Folate - 26
Contains
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Vitamin E
+275%
Contains
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Vitamin B1
+540.9%
Contains
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Vitamin B2
+190%
Contains
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Vitamin B3
+96.7%
Contains
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Vitamin B5
+188%
Contains
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Vitamin B6
+672.2%
Contains
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Vitamin K
+16950%
Contains
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Vitamin C
+560%
Equal in Folate - 26
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+447.1%
Contains
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Fats
+30.9%
Contains
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Carbs
+98.2%
Contains
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Other
+164.6%
Contains
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Water
+803.7%
Contains
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Protein
+447.1%
Contains
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Fats
+30.9%
Contains
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Carbs
+98.2%
Contains
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Other
+164.6%
Contains
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Water
+803.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-73.8%
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Monounsaturated Fat
+1570%
Contains
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Polyunsaturated fat
+2043.4%
Contains
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Saturated Fat
-73.8%
Contains
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Monounsaturated Fat
+1570%
Contains
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Polyunsaturated fat
+2043.4%
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 26.89g | 6.23g |
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| Protein | 18.22g | 3.33g |
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| Fats | 43.85g | 33.49g |
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| Carbs | 30.19g | 15.23g |
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| Calories | 553kcal | 354kcal |
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| Starch | 23.49g |
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| Fructose | 0.05g |
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| Sugar | 5.91g | 6.23g |
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| Fiber | 3.3g | 9g |
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| Calcium | 37mg | 14mg |
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| Iron | 6.68mg | 2.43mg |
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| Magnesium | 292mg | 32mg |
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| Phosphorus | 593mg | 113mg |
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| Potassium | 660mg | 356mg |
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| Sodium | 12mg | 20mg |
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| Zinc | 5.78mg | 1.1mg |
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| Copper | 2.195mg | 0.435mg |
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| Manganese | 1.655mg | 1.5mg |
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| Selenium | 19.9µg | 10.1µg |
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| Vitamin E | 0.9mg | 0.24mg |
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| Vitamin C | 0.5mg | 3.3mg |
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| Vitamin B1 | 0.423mg | 0.066mg |
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| Vitamin B2 | 0.058mg | 0.02mg |
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| Vitamin B3 | 1.062mg | 0.54mg |
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| Vitamin B5 | 0.864mg | 0.3mg |
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| Vitamin B6 | 0.417mg | 0.054mg |
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| Folate | 25µg | 26µg |
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| Vitamin K | 34.1µg | 0.2µg |
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| Tryptophan | 0.287mg | 0.039mg |
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| Threonine | 0.688mg | 0.121mg |
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| Isoleucine | 0.789mg | 0.131mg |
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| Leucine | 1.472mg | 0.247mg |
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| Lysine | 0.928mg | 0.147mg |
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| Methionine | 0.362mg | 0.062mg |
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| Phenylalanine | 0.951mg | 0.169mg |
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| Valine | 1.094mg | 0.202mg |
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| Histidine | 0.456mg | 0.077mg |
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| Saturated Fat | 7.783g | 29.698g |
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| Monounsaturated Fat | 23.797g | 1.425g |
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| Polyunsaturated fat | 7.845g | 0.366g |
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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%
8%
Minerals Daily Need Coverage Score
200%
63%
Comparison summary
Which food is lower in Sugar?
Cashew is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Cashew contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Cashew is lower in Saturated Fat (difference - 21.915g)
Which food is lower in glycemic index?
Cashew is lower in glycemic index (difference - 34)
Which food is cheaper?
Cashew is cheaper (difference - $0.1)
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)