Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Cashew vs Chocolate - In-Depth Nutrition Comparison

Compare

How are Cashew and Chocolate different?

  • Cashew is higher in Copper, Phosphorus, Magnesium, Zinc, Vitamin B1, Selenium, Vitamin B6, and Vitamin K, however Chocolate is richer in Iron.
  • Daily need coverage for Copper from Cashew is 130% higher.
  • Cashew contains 17 times more Vitamin B1 than Chocolate. While Cashew contains 0.423mg of Vitamin B1, Chocolate contains only 0.025mg.
  • Cashew has less Saturated Fat.

Nuts, cashew nuts, raw and Chocolate, dark, 45- 59% cacao solids are the varieties used in this article.

Infographic

Cashew vs Chocolate 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +18.1%
Contains more Magnesium +100%
Contains more Copper +113.5%
Contains more Zinc +187.6%
Contains more Phosphorus +187.9%
Contains less Sodium -50%
Contains more Iron +20.1%
Contains more Calcium +51.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 251% 12% 59% 209% 732% 158% 255% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 301% 17% 50% 105% 343% 55% 89% 4%
Contains more Potassium +18.1%
Contains more Magnesium +100%
Contains more Copper +113.5%
Contains more Zinc +187.6%
Contains more Phosphorus +187.9%
Contains less Sodium -50%
Contains more Iron +20.1%
Contains more Calcium +51.4%

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
10
:
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +1592%
Contains more Vitamin B2 +16%
Contains more Vitamin B3 +46.5%
Contains more Vitamin B5 +190.9%
Contains more Vitamin B6 +892.9%
Contains more Vitamin K +321%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 19% 0% 106% 14% 20% 52% 97% 0% 86% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 11% 0% 7% 12% 14% 18% 10% 29% 21% 0%
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +1592%
Contains more Vitamin B2 +16%
Contains more Vitamin B3 +46.5%
Contains more Vitamin B5 +190.9%
Contains more Vitamin B6 +892.9%
Contains more Vitamin K +321%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Chocolate Opinion
Calories 553kcal 546kcal Cashew
Protein 18.22g 4.88g Cashew
Fats 43.85g 31.28g Cashew
Vitamin C 0.5mg mg Cashew
Net carbs 26.89g 54.17g Chocolate
Carbs 30.19g 61.17g Chocolate
Cholesterol 0mg 8mg Cashew
Vitamin D 0IU IU Cashew
Iron 6.68mg 8.02mg Chocolate
Calcium 37mg 56mg Chocolate
Potassium 660mg 559mg Cashew
Magnesium 292mg 146mg Cashew
Sugar 5.91g 47.9g Cashew
Fiber 3.3g 7g Chocolate
Copper 2.195mg 1.028mg Cashew
Zinc 5.78mg 2.01mg Cashew
Starch 23.49g g Cashew
Phosphorus 593mg 206mg Cashew
Sodium 12mg 24mg Cashew
Vitamin A 0IU 50IU Chocolate
Vitamin E 0.9mg 0.54mg Cashew
Vitamin D 0µg µg Cashew
Vitamin B1 0.423mg 0.025mg Cashew
Vitamin B2 0.058mg 0.05mg Cashew
Vitamin B3 1.062mg 0.725mg Cashew
Vitamin B5 0.864mg 0.297mg Cashew
Vitamin B6 0.417mg 0.042mg Cashew
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 34.1µg 8.1µg Cashew
Folate 25µg µg Cashew
Trans Fat g 0.112g Cashew
Saturated Fat 7.783g 18.519g Cashew
Monounsaturated Fat 23.797g 9.54g Cashew
Polyunsaturated fat 7.845g 1.092g Cashew
Tryptophan 0.287mg mg Cashew
Threonine 0.688mg mg Cashew
Isoleucine 0.789mg mg Cashew
Leucine 1.472mg mg Cashew
Lysine 0.928mg mg Cashew
Methionine 0.362mg mg Cashew
Phenylalanine 0.951mg mg Cashew
Valine 1.094mg mg Cashew
Histidine 0.456mg mg Cashew
Fructose 0.05g 0g Cashew

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
34
Cashew
10
Chocolate
Mineral Summary Score
209
Cashew
120
Chocolate

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 food.
Protein
109%
Cashew
29%
Chocolate
Carbohydrates
30%
Cashew
61%
Chocolate
Fats
202%
Cashew
144%
Chocolate

Comparison summary

Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 2)
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 41.99g)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Cashew
Cashew is lower in Saturated Fat (difference - 10.736g)
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.