Cashew vs. Avocado — In-Depth Nutrition Comparison
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The main differences between cashew and avocadoes
- Cashew is richer in copper, phosphorus, iron, manganese, magnesium, zinc, selenium, and vitamin B1, yet avocadoes are richer in folate.
- Daily need coverage for copper for cashew is 223% higher.
- Cashew contains 50 times more selenium than avocadoes. Cashew contains 19.9µg of selenium, while avocadoes contain 0.4µg.
- Avocadoes contain less saturated fat.
- Cashew has a lower glycemic index than avocadoes.
Food types used in this article are Nuts, cashew nuts, raw and Avocados, raw, all commercial varieties.
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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 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% |
| Contains less SodiumSodium | -41.7% |
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 B1Vitamin B1 | +531.3% |
| Contains more Vitamin B6Vitamin B6 | +62.3% |
| Contains more Vitamin KVitamin K | +62.4% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2.195mg | 0.19mg | 223% |
| Iron | 6.68mg | 0.55mg | 77% |
| Phosphorus | 593mg | 52mg | 77% |
| Manganese | 1.655mg | 0.142mg | 66% |
| Magnesium | 292mg | 29mg | 63% |
| Zinc | 5.78mg | 0.64mg | 47% |
| Fats | 43.85g | 14.66g | 45% |
| Polyunsaturated fat | 7.845g | 1.816g | 40% |
| Selenium | 19.9µg | 0.4µg | 35% |
| Monounsaturated fat | 23.797g | 9.799g | 35% |
| Protein | 18.22g | 2g | 32% |
| Vitamin B1 | 0.423mg | 0.067mg | 30% |
| Saturated fat | 7.783g | 2.126g | 26% |
| Calories | 553kcal | 160kcal | 20% |
| Fiber | 3.3g | 6.7g | 14% |
| Folate | 25µg | 81µg | 14% |
| Vitamin B6 | 0.417mg | 0.257mg | 12% |
| Vitamin B5 | 0.864mg | 1.389mg | 11% |
| Vitamin K | 34.1µg | 21µg | 11% |
| Vitamin C | 0.5mg | 10mg | 11% |
| Starch | 23.49g | 0.11g | 10% |
| Vitamin E | 0.9mg | 2.07mg | 8% |
| Carbs | 30.19g | 8.53g | 7% |
| Vitamin B2 | 0.058mg | 0.13mg | 6% |
| Potassium | 660mg | 485mg | 5% |
| Vitamin B3 | 1.062mg | 1.738mg | 4% |
| Choline | 14.2mg | 3% | |
| Calcium | 37mg | 12mg | 3% |
| Vitamin A | 0µg | 7µg | 1% |
| Net carbs | 26.89g | 1.83g | N/A |
| Sugar | 5.91g | 0.66g | N/A |
| Sodium | 12mg | 7mg | 0% |
| Tryptophan | 0.287mg | 0.025mg | 0% |
| Threonine | 0.688mg | 0.073mg | 0% |
| Isoleucine | 0.789mg | 0.084mg | 0% |
| Leucine | 1.472mg | 0.143mg | 0% |
| Lysine | 0.928mg | 0.132mg | 0% |
| Methionine | 0.362mg | 0.038mg | 0% |
| Phenylalanine | 0.951mg | 0.097mg | 0% |
| Valine | 1.094mg | 0.107mg | 0% |
| Histidine | 0.456mg | 0.049mg | 0% |
| Fructose | 0.05g | 0.12g | 0% |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +811% |
| Contains more FatsFats | +199.1% |
| Contains more CarbsCarbs | +253.9% |
| Contains more OtherOther | +60.8% |
| Contains more WaterWater | +1308.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +142.9% |
| Contains more Poly. FatPolyunsaturated fat | +332% |
| Contains less Sat. FatSaturated fat | -72.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +21254.5% |
| Contains more SucroseSucrose | +9583.3% |
| Contains more GlucoseGlucose | +640% |
| Contains more FructoseFructose | +140% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
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~equal in
Maltose
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