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  6. Cashew vs. Coconut oil

Cashew vs. Coconut oil — In-Depth Nutrition Comparison

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The main differences between cashew and coconut oil

  • Cashew is richer than coconut oil in copper, phosphorus, iron, manganese, magnesium, zinc, selenium, vitamin B1, and vitamin B6.
  • Daily need coverage for saturated fat for coconut oil is 373% higher.
  • Cashew contains less saturated fat.
  • Coconut oil has a lower glycemic index than cashew.

Food types used in this article are Nuts, cashew nuts, raw and Oil, coconut.

Infographic

Cashew vs Coconut oil 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
9
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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +3600%
Contains more PotassiumPotassium +∞%
Contains more IronIron +13260%
Contains more CopperCopper +∞%
Contains more ZincZinc +28800%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
9
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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +718.2%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +5583.3%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Coconut oil DV% diff.
Saturated fat 7.783g 82.475g 340%
Copper 2.195mg 0mg 244%
Phosphorus 593mg 0mg 85%
Fats 43.85g 99.06g 85%
Iron 6.68mg 0.05mg 83%
Manganese 1.655mg 0mg 72%
Magnesium 292mg 0mg 70%
Zinc 5.78mg 0.02mg 52%
Monounsaturated fat 23.797g 6.332g 44%
Polyunsaturated fat 7.845g 1.702g 41%
Selenium 19.9µg 0µg 36%
Protein 18.22g 0g 36%
Vitamin B1 0.423mg 0mg 35%
Vitamin B6 0.417mg 0mg 32%
Vitamin K 34.1µg 0.6µg 28%
Potassium 660mg 0mg 19%
Vitamin B5 0.864mg 0mg 17%
Calories 553kcal 892kcal 17%
Fiber 3.3g 0g 13%
Starch 23.49g 10%
Carbs 30.19g 0g 10%
Vitamin B3 1.062mg 0mg 7%
Folate 25µg 0µg 6%
Vitamin E 0.9mg 0.11mg 5%
Vitamin B2 0.058mg 0mg 4%
Calcium 37mg 1mg 4%
Sodium 12mg 0mg 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 26.89g 0g N/A
Sugar 5.91g 0g N/A
Trans fat 0.028g N/A
Choline 0.3mg 0%
Tryptophan 0.287mg 0mg 0%
Threonine 0.688mg 0mg 0%
Isoleucine 0.789mg 0mg 0%
Leucine 1.472mg 0mg 0%
Lysine 0.928mg 0mg 0%
Methionine 0.362mg 0mg 0%
Phenylalanine 0.951mg 0mg 0%
Valine 1.094mg 0mg 0%
Histidine 0.456mg 0mg 0%
Fructose 0.05g 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +17233.3%
Contains more OtherOther +179.1%
Contains more FatsFats +125.9%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -90.6%
Contains more Mono. FatMonounsaturated fat +275.8%
Contains more Poly. FatPolyunsaturated fat +360.9%

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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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.