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

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
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

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

All nutrients comparison - raw data values

Nutrient Cashew Coconut Opinion
Net carbs 26.89g 6.23g Cashew
Protein 18.22g 3.33g Cashew
Fats 43.85g 33.49g Cashew
Carbs 30.19g 15.23g Cashew
Calories 553kcal 354kcal Cashew
Starch 23.49g g Cashew
Fructose 0.05g g Cashew
Sugar 5.91g 6.23g Cashew
Fiber 3.3g 9g Coconut
Calcium 37mg 14mg Cashew
Iron 6.68mg 2.43mg Cashew
Magnesium 292mg 32mg Cashew
Phosphorus 593mg 113mg Cashew
Potassium 660mg 356mg Cashew
Sodium 12mg 20mg Cashew
Zinc 5.78mg 1.1mg Cashew
Copper 2.195mg 0.435mg Cashew
Vitamin A 0IU 0IU
Vitamin E 0.9mg 0.24mg Cashew
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.5mg 3.3mg Coconut
Vitamin B1 0.423mg 0.066mg Cashew
Vitamin B2 0.058mg 0.02mg Cashew
Vitamin B3 1.062mg 0.54mg Cashew
Vitamin B5 0.864mg 0.3mg Cashew
Vitamin B6 0.417mg 0.054mg Cashew
Folate 25µg 26µg Coconut
Vitamin B12 0µg 0µg
Vitamin K 34.1µg 0.2µg Cashew
Tryptophan 0.287mg 0.039mg Cashew
Threonine 0.688mg 0.121mg Cashew
Isoleucine 0.789mg 0.131mg Cashew
Leucine 1.472mg 0.247mg Cashew
Lysine 0.928mg 0.147mg Cashew
Methionine 0.362mg 0.062mg Cashew
Phenylalanine 0.951mg 0.169mg Cashew
Valine 1.094mg 0.202mg Cashew
Histidine 0.456mg 0.077mg Cashew
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 7.783g 29.698g Cashew
Monounsaturated Fat 23.797g 1.425g Cashew
Polyunsaturated fat 7.845g 0.366g Cashew

Which food is preferable for your diet?

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

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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

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 - 34)
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)

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.