Avocado vs. Cashew — In-Depth Nutrition Comparison
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The main differences between avocadoes and cashew
- Avocadoes are richer in folate, yet cashew is richer in copper, phosphorus, iron, manganese, magnesium, zinc, selenium, and vitamin B1.
- Daily need coverage for copper for cashew is 223% higher.
- Avocadoes contain 3 times more folate than cashew. Avocadoes contain 81µg of folate, while cashew contains 25µg.
- Avocadoes contain less saturated fat.
- Cashew has a lower glycemic index than avocadoes.
Food types used in this article are Avocados, raw, all commercial varieties and Nuts, cashew nuts, 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 less SodiumSodium | -41.7% |
| Contains more MagnesiumMagnesium | +906.9% |
| Contains more CalciumCalcium | +208.3% |
| Contains more PotassiumPotassium | +36.1% |
| Contains more IronIron | +1114.5% |
| Contains more CopperCopper | +1055.3% |
| Contains more ZincZinc | +803.1% |
| Contains more PhosphorusPhosphorus | +1040.4% |
| Contains more ManganeseManganese | +1065.5% |
| Contains more SeleniumSelenium | +4875% |
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.
| Contains more Vitamin CVitamin C | +1900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +130% |
| Contains more Vitamin B2Vitamin B2 | +124.1% |
| Contains more Vitamin B3Vitamin B3 | +63.7% |
| Contains more Vitamin B5Vitamin B5 | +60.8% |
| Contains more FolateFolate | +224% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +531.3% |
| Contains more Vitamin B6Vitamin B6 | +62.3% |
| Contains more Vitamin KVitamin K | +62.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1308.3% |
| Contains more ProteinProtein | +811% |
| Contains more FatsFats | +199.1% |
| Contains more CarbsCarbs | +253.9% |
| Contains more OtherOther | +60.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -72.7% |
| Contains more Mono. FatMonounsaturated fat | +142.9% |
| Contains more Poly. FatPolyunsaturated fat | +332% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +640% |
| Contains more FructoseFructose | +140% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +21254.5% |
| Contains more SucroseSucrose | +9583.3% |
~equal in
Lactose
~0g
~equal in
Maltose
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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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| Rich in minerals |
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| Lower in Glycemic Index |
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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 price |
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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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DV% diff. |
| Copper | 0.19mg | 2.195mg | 223% |
| Iron | 0.55mg | 6.68mg | 77% |
| Phosphorus | 52mg | 593mg | 77% |
| Manganese | 0.142mg | 1.655mg | 66% |
| Magnesium | 29mg | 292mg | 63% |
| Zinc | 0.64mg | 5.78mg | 47% |
| Fats | 14.66g | 43.85g | 45% |
| Polyunsaturated fat | 1.816g | 7.845g | 40% |
| Selenium | 0.4µg | 19.9µg | 35% |
| Monounsaturated fat | 9.799g | 23.797g | 35% |
| Protein | 2g | 18.22g | 32% |
| Vitamin B1 | 0.067mg | 0.423mg | 30% |
| Saturated fat | 2.126g | 7.783g | 26% |
| Calories | 160kcal | 553kcal | 20% |
| Fiber | 6.7g | 3.3g | 14% |
| Folate | 81µg | 25µg | 14% |
| Vitamin B6 | 0.257mg | 0.417mg | 12% |
| Vitamin B5 | 1.389mg | 0.864mg | 11% |
| Vitamin K | 21µg | 34.1µg | 11% |
| Vitamin C | 10mg | 0.5mg | 11% |
| Starch | 0.11g | 23.49g | 10% |
| Vitamin E | 2.07mg | 0.9mg | 8% |
| Carbs | 8.53g | 30.19g | 7% |
| Vitamin B2 | 0.13mg | 0.058mg | 6% |
| Potassium | 485mg | 660mg | 5% |
| Vitamin B3 | 1.738mg | 1.062mg | 4% |
| Choline | 14.2mg | 3% | |
| Calcium | 12mg | 37mg | 3% |
| Vitamin A | 7µg | 0µg | 1% |
| Net carbs | 1.83g | 26.89g | N/A |
| Sugar | 0.66g | 5.91g | N/A |
| Sodium | 7mg | 12mg | 0% |
| Tryptophan | 0.025mg | 0.287mg | 0% |
| Threonine | 0.073mg | 0.688mg | 0% |
| Isoleucine | 0.084mg | 0.789mg | 0% |
| Leucine | 0.143mg | 1.472mg | 0% |
| Lysine | 0.132mg | 0.928mg | 0% |
| Methionine | 0.038mg | 0.362mg | 0% |
| Phenylalanine | 0.097mg | 0.951mg | 0% |
| Valine | 0.107mg | 1.094mg | 0% |
| Histidine | 0.049mg | 0.456mg | 0% |
| Fructose | 0.12g | 0.05g | 0% |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
32%
32%
Minerals Daily Need Coverage Score
21%
200%
Comparison summary
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food is lower in glycemic index?
Cashew is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 5.25g)
Which food contains less Sodium?
Avocado contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Avocado is lower in Saturated fat (difference - 5.657g)
Which food is cheaper?
Avocado is cheaper (difference - $1.7)
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)