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  6. Cashew butter vs. Coconut

Cashew butter vs. Coconut — In-Depth Nutrition Comparison

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Important differences between cashew butter and coconut

  • Cashew butter has more copper, magnesium, phosphorus, vitamin E, iron, zinc, and vitamin K; however, coconut has more fiber.
  • Cashew butter's daily need coverage for copper is 147% more.
  • Cashew butter has 152 times more vitamin K than coconut. Cashew butter has 30.3µg of vitamin K, while coconut has 0.2µg.
  • Coconut is lower in sodium.

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

Infographic

Cashew butter vs Coconut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 147% 18% 39% 184% 586% 121% 166% 38% 0% 51%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more MagnesiumMagnesium +543.8%
Contains more CalciumCalcium +335.7%
Contains more PotassiumPotassium +25.6%
Contains more IronIron +102.1%
Contains more CopperCopper +304.1%
Contains more ZincZinc +302.7%
Contains more PhosphorusPhosphorus +243.4%
Contains less SodiumSodium -93.2%
~equal in Selenium ~10.1µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 102% 0% 40% 37% 21% 0% 47% 0% 76% 41% 26%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin EVitamin E +2016.7%
Contains more Vitamin B1Vitamin B1 +139.4%
Contains more Vitamin B2Vitamin B2 +695%
Contains more Vitamin B3Vitamin B3 +105.2%
Contains more Vitamin B6Vitamin B6 +275.9%
Contains more Vitamin KVitamin K +15050%
Contains more FolateFolate +111.5%
Contains more CholineCholine +299.2%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew butter Coconut DV% diff.
Copper 1.758mg 0.435mg 147%
Polyunsaturated fat 13.371g 0.366g 87%
Saturated fat 10.606g 29.698g 87%
Manganese 1.5mg 65%
Monounsaturated fat 26.709g 1.425g 63%
Magnesium 206mg 32mg 41%
Phosphorus 388mg 113mg 39%
Vitamin E 5.08mg 0.24mg 32%
Iron 4.91mg 2.43mg 31%
Zinc 4.43mg 1.1mg 30%
Fats 53.03g 33.49g 30%
Vitamin K 30.3µg 0.2µg 25%
Fiber 3g 9g 24%
Protein 12.12g 3.33g 18%
Calories 609kcal 354kcal 13%
Sodium 295mg 20mg 12%
Vitamin B2 0.159mg 0.02mg 11%
Vitamin B6 0.203mg 0.054mg 11%
Vitamin B1 0.158mg 0.066mg 8%
Folate 55µg 26µg 7%
Choline 48.3mg 12.1mg 7%
Vitamin B5 0.3mg 6%
Carbs 30.3g 15.23g 5%
Calcium 61mg 14mg 5%
Vitamin C 0mg 3.3mg 4%
Vitamin B3 1.108mg 0.54mg 4%
Potassium 447mg 356mg 3%
Selenium 9.3µg 10.1µg 1%
Net carbs 27.3g 6.23g N/A
Sugar 9.09g 6.23g N/A
Tryptophan 0.162mg 0.039mg 0%
Threonine 0.388mg 0.121mg 0%
Isoleucine 0.445mg 0.131mg 0%
Leucine 0.831mg 0.247mg 0%
Lysine 0.523mg 0.147mg 0%
Methionine 0.204mg 0.062mg 0%
Phenylalanine 0.537mg 0.169mg 0%
Valine 0.617mg 0.202mg 0%
Histidine 0.257mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +264%
Contains more FatsFats +58.3%
Contains more CarbsCarbs +98.9%
Contains more OtherOther +130.2%
Contains more WaterWater +1908.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.606 g
Monounsaturated fat: Mono. Fat 26.709 g
Polyunsaturated fat: Poly. Fat 13.371 g
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -64.3%
Contains more Mono. FatMonounsaturated fat +1774.3%
Contains more Poly. FatPolyunsaturated fat +3553.3%

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