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Cashew vs Cocoa solids - In-Depth Nutrition Comparison

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Important differences between Cashew and Cocoa solids

  • Cashew has more Vitamin B1, Vitamin K, and Vitamin B6, however Cocoa solids has more Copper, Fiber, Manganese, Iron, Magnesium, Potassium, and Phosphorus.
  • Cocoa solids' daily need coverage for Copper is 177% more.
  • Cashew has 14 times more Vitamin K than Cocoa solids. Cashew has 34.1µg of Vitamin K, while Cocoa solids have 2.5µg.

The food varieties used in the comparison are Nuts, cashew nuts, raw and Cocoa, dry powder, unsweetened.

Infographic

Cashew vs Cocoa solids infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cashew
1
:
Contains less Sodium -42.9%
Contains more Iron +107.5%
Contains more Calcium +245.9%
Contains more Potassium +130.9%
Contains more Magnesium +70.9%
Contains more Copper +72.6%
Contains more Zinc +17.8%
Contains more Phosphorus +23.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 251% 12% 59% 209% 732% 158% 255% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 520% 39% 135% 357% 1263% 186% 315% 3%
Contains less Sodium -42.9%
Contains more Iron +107.5%
Contains more Calcium +245.9%
Contains more Potassium +130.9%
Contains more Magnesium +70.9%
Contains more Copper +72.6%
Contains more Zinc +17.8%
Contains more Phosphorus +23.8%

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
6
:
Contains more Vitamin C +∞%
Contains more Vitamin E +800%
Contains more Vitamin B1 +442.3%
Contains more Vitamin B5 +240.2%
Contains more Vitamin B6 +253.4%
Contains more Vitamin K +1264%
Contains more Vitamin B2 +315.5%
Contains more Vitamin B3 +105.7%
Contains more Folate +28%
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% 0% 2% 0% 20% 56% 41% 16% 28% 0% 7% 24%
Contains more Vitamin C +∞%
Contains more Vitamin E +800%
Contains more Vitamin B1 +442.3%
Contains more Vitamin B5 +240.2%
Contains more Vitamin B6 +253.4%
Contains more Vitamin K +1264%
Contains more Vitamin B2 +315.5%
Contains more Vitamin B3 +105.7%
Contains more Folate +28%

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
16
Cocoa solids
Mineral Summary Score
209
Cashew
352
Cocoa solids

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
118%
Cocoa solids
Carbohydrates
30%
Cashew
58%
Cocoa solids
Fats
202%
Cashew
63%
Cocoa solids

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 Cocoa solids
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 4.16g)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 1)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $0.1)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Cashew
Cashew is lower in Saturated Fat (difference - 0.287g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Cashew Cocoa solids Opinion
Calories 553 228 Cashew
Protein 18.22 19.6 Cocoa solids
Fats 43.85 13.7 Cashew
Vitamin C 0.5 0 Cashew
Carbs 30.19 57.9 Cocoa solids
Cholesterol 0 0
Vitamin D 0 0
Iron 6.68 13.86 Cocoa solids
Calcium 37 128 Cocoa solids
Potassium 660 1524 Cocoa solids
Magnesium 292 499 Cocoa solids
Sugar 5.91 1.75 Cocoa solids
Fiber 3.3 37 Cocoa solids
Copper 2.195 3.788 Cocoa solids
Zinc 5.78 6.81 Cocoa solids
Starch 23.49 Cashew
Phosphorus 593 734 Cocoa solids
Sodium 12 21 Cashew
Vitamin A 0 0
Vitamin E 0.9 0.1 Cashew
Vitamin D 0 0
Vitamin B1 0.423 0.078 Cashew
Vitamin B2 0.058 0.241 Cocoa solids
Vitamin B3 1.062 2.185 Cocoa solids
Vitamin B5 0.864 0.254 Cashew
Vitamin B6 0.417 0.118 Cashew
Vitamin B12 0 0
Vitamin K 34.1 2.5 Cashew
Folate 25 32 Cocoa solids
Trans Fat
Saturated Fat 7.783 8.07 Cashew
Monounsaturated Fat 23.797 4.57 Cashew
Polyunsaturated fat 7.845 0.44 Cashew
Tryptophan 0.287 0.293 Cocoa solids
Threonine 0.688 0.776 Cocoa solids
Isoleucine 0.789 0.76 Cashew
Leucine 1.472 1.189 Cashew
Lysine 0.928 0.983 Cocoa solids
Methionine 0.362 0.202 Cashew
Phenylalanine 0.951 0.941 Cashew
Valine 1.094 1.177 Cocoa solids
Histidine 0.456 0.339 Cashew
Fructose 0.05 Cashew

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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.