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  6. Cashew vs. Cocoa bean

Cashew vs. Cocoa bean — In-Depth Nutrition Comparison

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Summary of differences between cashew and cocoa bean

  • Cashew has more vitamin K, vitamin B1, and vitamin B6; however, cocoa bean is higher in copper, iron, fiber, manganese, potassium, magnesium, and vitamin B2.
  • Cocoa bean covers your daily need for copper, 157% more than cashew.
  • Cashew has 14 times more vitamin K than cocoa bean. While cashew has 34.1µg of vitamin K, cocoa bean has only 2.4µg.

These are the specific foods used in this comparison Nuts, cashew nuts, raw and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Cashew vs Cocoa bean 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.
Cashew
Cashew
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains less SodiumSodium -36.8%
Contains more SeleniumSelenium +50.8%
Contains more MagnesiumMagnesium +63%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +280.2%
Contains more IronIron +132.3%
Contains more CopperCopper +64.3%
Contains more ZincZinc +10.2%
Contains more PhosphorusPhosphorus +22.8%
Contains more ManganeseManganese +125.8%

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.
Cashew
Cashew
6
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
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% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B1Vitamin B1 +284.5%
Contains more Vitamin B5Vitamin B5 +240.2%
Contains more Vitamin B6Vitamin B6 +253.4%
Contains more Vitamin KVitamin K +1320.8%
Contains more Vitamin B2Vitamin B2 +693.1%
Contains more Vitamin B3Vitamin B3 +126%
Contains more FolateFolate +28%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Cocoa bean DV% diff.
Copper 2.195mg 3.607mg 157%
Iron 6.68mg 15.52mg 111%
Fiber 3.3g 29.8g 106%
Manganese 1.655mg 3.737mg 91%
Potassium 660mg 2509mg 54%
Polyunsaturated fat 7.845g 0.42g 50%
Monounsaturated fat 23.797g 4.39g 49%
Fats 43.85g 13.1g 47%
Magnesium 292mg 476mg 44%
Vitamin B2 0.058mg 0.46mg 31%
Vitamin K 34.1µg 2.4µg 26%
Vitamin B1 0.423mg 0.11mg 26%
Vitamin B6 0.417mg 0.118mg 23%
Caffeine 78mg 20%
Phosphorus 593mg 728mg 19%
Calories 553kcal 220kcal 17%
Selenium 19.9µg 13.2µg 12%
Vitamin B5 0.864mg 0.254mg 12%
Starch 23.49g 10%
Carbs 30.19g 58.3g 9%
Vitamin B3 1.062mg 2.4mg 8%
Calcium 37mg 111mg 7%
Zinc 5.78mg 6.37mg 5%
Vitamin E 0.9mg 0.1mg 5%
Folate 25µg 32µg 2%
Choline 11.4mg 2%
Vitamin C 0.5mg 0mg 1%
Protein 18.22g 18.1g 0%
Net carbs 26.89g 28.5g N/A
Sugar 5.91g 1.76g N/A
Sodium 12mg 19mg 0%
Saturated fat 7.783g 7.76g 0%
Tryptophan 0.287mg 0.271mg 0%
Threonine 0.688mg 0.716mg 0%
Isoleucine 0.789mg 0.701mg 0%
Leucine 1.472mg 1.097mg 0%
Lysine 0.928mg 0.907mg 0%
Methionine 0.362mg 0.187mg 0%
Phenylalanine 0.951mg 0.869mg 0%
Valine 1.094mg 1.086mg 0%
Histidine 0.456mg 0.312mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
3
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more FatsFats +234.7%
Contains more WaterWater +92.6%
Contains more CarbsCarbs +93.1%
Contains more OtherOther +207.1%
~equal in Protein ~18.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains more Mono. FatMonounsaturated fat +442.1%
Contains more Poly. FatPolyunsaturated fat +1767.9%
~equal in Saturated fat ~7.76g

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.