Chocolate vs. Cashew — In-Depth Nutrition Comparison
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How are chocolate and cashew different?
- Chocolate is higher in iron; however, cashew is richer in copper, phosphorus, magnesium, zinc, vitamin B1, selenium, vitamin B6, and vitamin K.
- Daily need coverage for copper for cashew is 130% higher.
- Chocolate contains 2 times more saturated fat than cashew. While chocolate contains 18.519g of saturated fat, cashew contains only 7.783g.
Chocolate, dark, 45- 59% cacao solids and Nuts, cashew nuts, raw are the varieties used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +51.4% |
| Contains more IronIron | +20.1% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more PotassiumPotassium | +18.1% |
| Contains more CopperCopper | +113.5% |
| Contains more ZincZinc | +187.6% |
| Contains more PhosphorusPhosphorus | +187.9% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +16.6% |
| Contains more SeleniumSelenium | +563.3% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +66.7% |
| Contains more Vitamin B1Vitamin B1 | +1592% |
| Contains more Vitamin B2Vitamin B2 | +16% |
| Contains more Vitamin B3Vitamin B3 | +46.5% |
| Contains more Vitamin B5Vitamin B5 | +190.9% |
| Contains more Vitamin B6Vitamin B6 | +892.9% |
| Contains more Vitamin KVitamin K | +321% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +102.6% |
| Contains more ProteinProtein | +273.4% |
| Contains more FatsFats | +40.2% |
| Contains more WaterWater | +436.1% |
| Contains more OtherOther | +49.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -58% |
| Contains more Mono. FatMonounsaturated fat | +149.4% |
| Contains more Poly. FatPolyunsaturated fat | +618.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +696% |
| Contains more LactoseLactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 1.028mg | 2.195mg | 130% |
| Phosphorus | 206mg | 593mg | 55% |
| Saturated fat | 18.519g | 7.783g | 49% |
| Polyunsaturated fat | 1.092g | 7.845g | 45% |
| Monounsaturated fat | 9.54g | 23.797g | 36% |
| Magnesium | 146mg | 292mg | 35% |
| Zinc | 2.01mg | 5.78mg | 34% |
| Vitamin B1 | 0.025mg | 0.423mg | 33% |
| Selenium | 3µg | 19.9µg | 31% |
| Vitamin B6 | 0.042mg | 0.417mg | 29% |
| Protein | 4.88g | 18.22g | 27% |
| Vitamin K | 8.1µg | 34.1µg | 22% |
| Fats | 31.28g | 43.85g | 19% |
| Iron | 8.02mg | 6.68mg | 17% |
| Fiber | 7g | 3.3g | 15% |
| Vitamin B5 | 0.297mg | 0.864mg | 11% |
| Caffeine | 43mg | 11% | |
| Starch | 23.49g | 10% | |
| Vitamin B12 | 0.23µg | 0µg | 10% |
| Carbs | 61.17g | 30.19g | 10% |
| Manganese | 1.419mg | 1.655mg | 10% |
| Folate | 25µg | 6% | |
| Potassium | 559mg | 660mg | 3% |
| Cholesterol | 8mg | 0mg | 3% |
| Vitamin E | 0.54mg | 0.9mg | 2% |
| Calcium | 56mg | 37mg | 2% |
| Vitamin B3 | 0.725mg | 1.062mg | 2% |
| Vitamin B2 | 0.05mg | 0.058mg | 1% |
| Sodium | 24mg | 12mg | 1% |
| Vitamin C | 0.5mg | 1% | |
| Calories | 546kcal | 553kcal | 0% |
| Net carbs | 54.17g | 26.89g | N/A |
| Sugar | 47.9g | 5.91g | N/A |
| Vitamin A | 2µg | 0µg | 0% |
| Trans fat | 0.112g | N/A | |
| 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 | 0g | 0.05g | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.085g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | 0g | N/A |
| Omega-6 - Linoleic acid | 0.947g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
9%
32%
Minerals Daily Need Coverage Score
116%
200%
Comparison summary
Which food is lower in glycemic index?
Chocolate is lower in glycemic index (difference - 2)
Which food is cheaper?
Chocolate is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Cashew is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Cashew is lower in Sugar (difference - 41.99g)
Which food contains less Sodium?
Cashew contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Cashew is lower in Saturated fat (difference - 10.736g)
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew is relatively richer in vitamins