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Cashew vs. White chocolate — In-Depth Nutrition Comparison

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The main differences between cashew and white chocolate

  • Cashew is richer than white chocolate in copper, iron, manganese, magnesium, phosphorus, zinc, vitamin B1, selenium, and vitamin B6.
  • Daily need coverage for copper for cashew is 237% higher.
  • Cashew contains 207 times more manganese than white chocolate. Cashew contains 1.655mg of manganese, while white chocolate contains 0.008mg.
  • Cashew contains less saturated fat.
  • Cashew has a lower glycemic index than white chocolate.

Food types used in this article are Nuts, cashew nuts, raw and Candies, white chocolate.

Infographic

Cashew vs White chocolate 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
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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +2333.3%
Contains more PotassiumPotassium +130.8%
Contains more IronIron +2683.3%
Contains more CopperCopper +3558.3%
Contains more ZincZinc +681.1%
Contains more PhosphorusPhosphorus +236.9%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +20587.5%
Contains more SeleniumSelenium +342.2%
Contains more CalciumCalcium +437.8%

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
6
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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin B1Vitamin B1 +571.4%
Contains more Vitamin B3Vitamin B3 +42.6%
Contains more Vitamin B5Vitamin B5 +42.1%
Contains more Vitamin B6Vitamin B6 +644.6%
Contains more Vitamin KVitamin K +274.7%
Contains more FolateFolate +257.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +386.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0.5mg
~equal in Vitamin E ~0.96mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +210.4%
Contains more FatsFats +36.6%
Contains more WaterWater +300%
Contains more OtherOther +69.3%
Contains more CarbsCarbs +96.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -59.9%
Contains more Mono. FatMonounsaturated fat +161.6%
Contains more Poly. FatPolyunsaturated fat +674.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew White chocolate
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cashew White chocolate DV% diff.
Copper 2.195mg 0.06mg 237%
Iron 6.68mg 0.24mg 81%
Manganese 1.655mg 0.008mg 72%
Magnesium 292mg 12mg 67%
Phosphorus 593mg 176mg 60%
Saturated fat 7.783g 19.412g 53%
Zinc 5.78mg 0.74mg 46%
Polyunsaturated fat 7.845g 1.013g 46%
Monounsaturated fat 23.797g 9.097g 37%
Vitamin B1 0.423mg 0.063mg 30%
Vitamin B6 0.417mg 0.056mg 28%
Selenium 19.9µg 4.5µg 28%
Protein 18.22g 5.87g 25%
Vitamin B12 0µg 0.56µg 23%
Vitamin K 34.1µg 9.1µg 21%
Fats 43.85g 32.09g 18%
Vitamin B2 0.058mg 0.282mg 17%
Calcium 37mg 199mg 16%
Fiber 3.3g 0.2g 12%
Potassium 660mg 286mg 11%
Carbs 30.19g 59.24g 10%
Starch 23.49g 10%
Cholesterol 0mg 21mg 7%
Choline 29.5mg 5%
Vitamin B5 0.864mg 0.608mg 5%
Folate 25µg 7µg 5%
Sodium 12mg 90mg 3%
Vitamin B3 1.062mg 0.745mg 2%
Calories 553kcal 539kcal 1%
Vitamin A 0µg 9µg 1%
Vitamin C 0.5mg 0.5mg 0%
Net carbs 26.89g 59.04g N/A
Sugar 5.91g 59g N/A
Vitamin E 0.9mg 0.96mg 0%
Tryptophan 0.287mg 0%
Threonine 0.688mg 0%
Isoleucine 0.789mg 0%
Leucine 1.472mg 0%
Lysine 0.928mg 0%
Methionine 0.362mg 0%
Phenylalanine 0.951mg 0%
Valine 1.094mg 0%
Histidine 0.456mg 0%
Fructose 0.05g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew White chocolate
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Cashew
22%
White chocolate
Minerals Daily Need Coverage Score
200%
Cashew
26%
White chocolate

Comparison summary

Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 53.09g)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 78mg)
Which food is lower in Saturated fat?
Cashew
Cashew is lower in Saturated fat (difference - 11.629g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($2.5)
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.

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.