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  6. Coconut vs. Cashew butter

Coconut vs. Cashew butter — In-Depth Nutrition Comparison

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Important differences between Coconut and Cashew butter

  • Coconut has more Fiber, however, Cashew butter has more Copper, Magnesium, Phosphorus, Vitamin E , Iron, Zinc, and Vitamin K.
  • Cashew butter's daily need coverage for Copper is 147% more.
  • Coconut has 3 times more Fiber than Cashew butter. Coconut has 9g of Fiber, while Cashew butter has 3g.
  • Cashew butter is lower in Saturated Fat.

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

Infographic

Coconut vs Cashew butter 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.
Coconut
Coconut
3
:
7
Cashew butter
Cashew butter
Contains less Sodium -93.2%
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%
Equal in Selenium - 9.3
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Cashew butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 185% 148% 167% 40% 39% 121% 586% 0% 51%
Contains less Sodium -93.2%
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%
Equal in Selenium - 9.3

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.
Coconut
Coconut
2
:
7
Cashew butter
Cashew butter
Contains more Vitamin C +∞%
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%
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%
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%
Contains more Vitamin C +∞%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
1
:
4
Cashew butter
Cashew butter
Contains more Water +1908.1%
Contains more Protein +264%
Contains more Fats +58.3%
Contains more Carbs +98.9%
Contains more Other +130.2%
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
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
Contains more Water +1908.1%
Contains more Protein +264%
Contains more Fats +58.3%
Contains more Carbs +98.9%
Contains more Other +130.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
0
:
3
Cashew butter
Cashew butter
Contains less Saturated Fat -64.3%
Contains more Monounsaturated Fat +1774.3%
Contains more Polyunsaturated fat +3553.3%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Cashew butter
21% 53% 26%
Saturated Fat: 10.606 g
Monounsaturated Fat: 26.709 g
Polyunsaturated fat: 13.371 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.
Coconut Cashew butter
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 Coconut Cashew butter Opinion
Net carbs 6.23g 27.3g Cashew butter
Protein 3.33g 12.12g Cashew butter
Fats 33.49g 53.03g Cashew butter
Carbs 15.23g 30.3g Cashew butter
Calories 354kcal 609kcal Cashew butter
Sugar 6.23g 9.09g Coconut
Fiber 9g 3g Coconut
Calcium 14mg 61mg Cashew butter
Iron 2.43mg 4.91mg Cashew butter
Magnesium 32mg 206mg Cashew butter
Phosphorus 113mg 388mg Cashew butter
Potassium 356mg 447mg Cashew butter
Sodium 20mg 295mg Coconut
Zinc 1.1mg 4.43mg Cashew butter
Copper 0.435mg 1.758mg Cashew butter
Manganese 1.5mg Coconut
Selenium 10.1µg 9.3µg Coconut
Vitamin E 0.24mg 5.08mg Cashew butter
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.158mg Cashew butter
Vitamin B2 0.02mg 0.159mg Cashew butter
Vitamin B3 0.54mg 1.108mg Cashew butter
Vitamin B5 0.3mg Coconut
Vitamin B6 0.054mg 0.203mg Cashew butter
Folate 26µg 55µg Cashew butter
Vitamin K 0.2µg 30.3µg Cashew butter
Tryptophan 0.039mg 0.162mg Cashew butter
Threonine 0.121mg 0.388mg Cashew butter
Isoleucine 0.131mg 0.445mg Cashew butter
Leucine 0.247mg 0.831mg Cashew butter
Lysine 0.147mg 0.523mg Cashew butter
Methionine 0.062mg 0.204mg Cashew butter
Phenylalanine 0.169mg 0.537mg Cashew butter
Valine 0.202mg 0.617mg Cashew butter
Histidine 0.077mg 0.257mg Cashew butter
Saturated Fat 29.698g 10.606g Cashew butter
Monounsaturated Fat 1.425g 26.709g Cashew butter
Polyunsaturated fat 0.366g 13.371g Cashew butter

Which food is preferable for your diet?

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

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Cashew butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168597/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.