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  6. Cashew vs. Coconut milk

Cashew vs. Coconut milk — In-Depth Nutrition Comparison

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The main differences between cashew and coconut milk

  • Cashew is richer than coconut milk in copper, phosphorus, iron, magnesium, zinc, vitamin B1, manganese, vitamin B6, and vitamin K.
  • Daily need coverage for copper for cashew is 214% higher.
  • Cashew contains 341 times more vitamin K than coconut milk. Cashew contains 34.1µg of vitamin K, while coconut milk contains 0.1µg.
  • Cashew contains less saturated fat.
  • Cashew has a lower glycemic index than coconut milk.

Food types used in this article are Nuts, cashew nuts, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Cashew vs Coconut milk 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
10
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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more MagnesiumMagnesium +689.2%
Contains more CalciumCalcium +131.3%
Contains more PotassiumPotassium +151%
Contains more IronIron +307.3%
Contains more CopperCopper +725.2%
Contains more ZincZinc +762.7%
Contains more PhosphorusPhosphorus +493%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +80.7%
Contains more SeleniumSelenium +221%

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
8
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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +1526.9%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +39.7%
Contains more Vitamin B5Vitamin B5 +372.1%
Contains more Vitamin B6Vitamin B6 +1163.6%
Contains more Vitamin KVitamin K +34000%
Contains more FolateFolate +56.3%
Contains more Vitamin CVitamin C +460%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Coconut milk DV% diff.
Copper 2.195mg 0.266mg 214%
Phosphorus 593mg 100mg 70%
Iron 6.68mg 1.64mg 63%
Saturated fat 7.783g 21.14g 61%
Magnesium 292mg 37mg 61%
Monounsaturated fat 23.797g 1.014g 57%
Polyunsaturated fat 7.845g 0.261g 51%
Zinc 5.78mg 0.67mg 46%
Vitamin B1 0.423mg 0.026mg 33%
Protein 18.22g 2.29g 32%
Manganese 1.655mg 0.916mg 32%
Fats 43.85g 23.84g 31%
Vitamin B6 0.417mg 0.033mg 30%
Vitamin K 34.1µg 0.1µg 28%
Selenium 19.9µg 6.2µg 25%
Calories 553kcal 230kcal 16%
Vitamin B5 0.864mg 0.183mg 14%
Potassium 660mg 263mg 12%
Starch 23.49g 10%
Carbs 30.19g 5.54g 8%
Vitamin E 0.9mg 0.15mg 5%
Fiber 3.3g 2.2g 4%
Vitamin B2 0.058mg 0mg 4%
Vitamin C 0.5mg 2.8mg 3%
Vitamin B3 1.062mg 0.76mg 2%
Calcium 37mg 16mg 2%
Folate 25µg 16µg 2%
Choline 8.5mg 2%
Net carbs 26.89g 3.34g N/A
Sugar 5.91g 3.34g N/A
Sodium 12mg 15mg 0%
Tryptophan 0.287mg 0.027mg 0%
Threonine 0.688mg 0.083mg 0%
Isoleucine 0.789mg 0.09mg 0%
Leucine 1.472mg 0.17mg 0%
Lysine 0.928mg 0.101mg 0%
Methionine 0.362mg 0.043mg 0%
Phenylalanine 0.951mg 0.116mg 0%
Valine 1.094mg 0.139mg 0%
Histidine 0.456mg 0.053mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +695.6%
Contains more FatsFats +83.9%
Contains more CarbsCarbs +444.9%
Contains more OtherOther +257.7%
Contains more WaterWater +1200.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
3
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -63.2%
Contains more Mono. FatMonounsaturated fat +2246.8%
Contains more Poly. FatPolyunsaturated fat +2905.7%

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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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.