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Cashew vs Coconut - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 12)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.1)
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is lower in Saturated Fat?
Cashew
Cashew is lower in Saturated Fat (difference - 21.915g)
Which food contains less Sugars?
Cashew
Cashew contains less Sugars (difference - 0.32g)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 8mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cashew Coconut
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cashew Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Cashew
5
Coconut
Mineral Summary Score
128
Cashew
28
Coconut

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cashew
8
:
Contains more Iron +174.9%
Contains more Calcium +164.3%
Contains more Potassium +85.4%
Contains more Magnesium +812.5%
Contains more Copper +404.6%
Contains more Zinc +425.5%
Contains more Phosphorus +424.8%
Contains less Sodium -40%
Contains more Iron +174.9%
Contains more Calcium +164.3%
Contains more Potassium +85.4%
Contains more Magnesium +812.5%
Contains more Copper +404.6%
Contains more Zinc +425.5%
Contains more Phosphorus +424.8%
Contains less Sodium -40%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cashew
7
:
Contains more Vitamin E +275%
Contains more Vitamin B1 +540.9%
Contains more Vitamin B2 +190%
Contains more Vitamin B3 +96.7%
Contains more Vitamin B5 +188%
Contains more Vitamin B6 +672.2%
Contains more Vitamin K +16950%
Contains more Vitamin C +560%
Contains more Vitamin E +275%
Contains more Vitamin B1 +540.9%
Contains more Vitamin B2 +190%
Contains more Vitamin B3 +96.7%
Contains more Vitamin B5 +188%
Contains more Vitamin B6 +672.2%
Contains more Vitamin K +16950%
Contains more Vitamin C +560%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
109%
Cashew
20%
Coconut
Carbohydrates
30%
Cashew
15%
Coconut
Fats
202%
Cashew
155%
Coconut

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cashew Coconut Opinion
Calories 553 354 Cashew
Protein 18.22 3.33 Cashew
Fats 43.85 33.49 Cashew
Vitamin C 0.5 3.3 Coconut
Carbs 30.19 15.23 Cashew
Cholesterol 0 0
Vitamin D 0 0
Iron 6.68 2.43 Cashew
Calcium 37 14 Cashew
Potassium 660 356 Cashew
Magnesium 292 32 Cashew
Sugars 5.91 6.23 Coconut
Fiber 3.3 9 Coconut
Copper 2.195 0.435 Cashew
Zinc 5.78 1.1 Cashew
Starch 23.49 Cashew
Phosphorus 593 113 Cashew
Sodium 12 20 Cashew
Vitamin A 0 0
Vitamin E 0.9 0.24 Cashew
Vitamin D 0 0
Vitamin B1 0.423 0.066 Cashew
Vitamin B2 0.058 0.02 Cashew
Vitamin B3 1.062 0.54 Cashew
Vitamin B5 0.864 0.3 Cashew
Vitamin B6 0.417 0.054 Cashew
Vitamin B12 0 0
Vitamin K 34.1 0.2 Cashew
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 7.783 29.698 Cashew
Monounsaturated Fat 23.797 1.425 Cashew
Polyunsaturated fat 7.845 0.366 Cashew
Tryptophan 0.287 0.039 Cashew
Threonine 0.688 0.121 Cashew
Isoleucine 0.789 0.131 Cashew
Leucine 1.472 0.247 Cashew
Lysine 0.928 0.147 Cashew
Methionine 0.362 0.062 Cashew
Phenylalanine 0.951 0.169 Cashew
Valine 1.094 0.202 Cashew
Histidine 0.456 0.077 Cashew
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.