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Cashew vs Coconut - In-Depth Nutrition Comparison

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Differences between Cashew and Coconut

  • Cashew has more Copper, Phosphorus, Magnesium, Iron, Zinc, Vitamin B1, Vitamin K, and Vitamin B6, while Coconut has more Fiber.
  • Cashew's daily need coverage for Copper is 196% higher.
  • Coconut contains 171 times less Vitamin K than Cashew. Cashew contains 34.1µg of Vitamin K, while Coconut contains 0.2µg.
  • The amount of Saturated Fat in Cashew is lower.

The food types used in this comparison are Nuts, cashew nuts, raw and Nuts, coconut meat, raw.

Infographic

Cashew vs Coconut 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
8
:
Contains more Iron +174.9%
Contains more Calcium +164.3%
Contains more Potassium +85.4%
Contains more Magnesium +812.5%
Contains more Copper +404.6%
Contains more Zinc +425.5%
Contains more Phosphorus +424.8%
Contains less Sodium -40%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 251% 12% 59% 209% 732% 158% 255% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 5% 32% 23% 145% 30% 49% 3%
Contains more Iron +174.9%
Contains more Calcium +164.3%
Contains more Potassium +85.4%
Contains more Magnesium +812.5%
Contains more Copper +404.6%
Contains more Zinc +425.5%
Contains more Phosphorus +424.8%
Contains less Sodium -40%

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
7
:
Contains more Vitamin E +275%
Contains more Vitamin B1 +540.9%
Contains more Vitamin B2 +190%
Contains more Vitamin B3 +96.7%
Contains more Vitamin B5 +188%
Contains more Vitamin B6 +672.2%
Contains more Vitamin K +16950%
Contains more Vitamin C +560%
Equal in Folate - 26
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 11% 0% 5% 0% 17% 5% 11% 18% 13% 0% 1% 20%
Contains more Vitamin E +275%
Contains more Vitamin B1 +540.9%
Contains more Vitamin B2 +190%
Contains more Vitamin B3 +96.7%
Contains more Vitamin B5 +188%
Contains more Vitamin B6 +672.2%
Contains more Vitamin K +16950%
Contains more Vitamin C +560%
Equal in Folate - 26

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
8
Coconut
Mineral Summary Score
209
Cashew
47
Coconut

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
20%
Coconut
Carbohydrates
30%
Cashew
15%
Coconut
Fats
202%
Cashew
155%
Coconut

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Coconut
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?
Cashew
Cashew is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Cashew
Cashew is lower in Saturated Fat (difference - 21.915g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 25)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.1)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Cashew Coconut Opinion
Calories 553 354 Cashew
Protein 18.22 3.33 Cashew
Fats 43.85 33.49 Cashew
Vitamin C 0.5 3.3 Coconut
Carbs 30.19 15.23 Cashew
Cholesterol 0 0
Vitamin D 0 0
Iron 6.68 2.43 Cashew
Calcium 37 14 Cashew
Potassium 660 356 Cashew
Magnesium 292 32 Cashew
Sugar 5.91 6.23 Cashew
Fiber 3.3 9 Coconut
Copper 2.195 0.435 Cashew
Zinc 5.78 1.1 Cashew
Starch 23.49 Cashew
Phosphorus 593 113 Cashew
Sodium 12 20 Cashew
Vitamin A 0 0
Vitamin E 0.9 0.24 Cashew
Vitamin D 0 0
Vitamin B1 0.423 0.066 Cashew
Vitamin B2 0.058 0.02 Cashew
Vitamin B3 1.062 0.54 Cashew
Vitamin B5 0.864 0.3 Cashew
Vitamin B6 0.417 0.054 Cashew
Vitamin B12 0 0
Vitamin K 34.1 0.2 Cashew
Folate 25 26 Coconut
Trans Fat
Saturated Fat 7.783 29.698 Cashew
Monounsaturated Fat 23.797 1.425 Cashew
Polyunsaturated fat 7.845 0.366 Cashew
Tryptophan 0.287 0.039 Cashew
Threonine 0.688 0.121 Cashew
Isoleucine 0.789 0.131 Cashew
Leucine 1.472 0.247 Cashew
Lysine 0.928 0.147 Cashew
Methionine 0.362 0.062 Cashew
Phenylalanine 0.951 0.169 Cashew
Valine 1.094 0.202 Cashew
Histidine 0.456 0.077 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. 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.