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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 from 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.

Infographic

Chocolate vs Cashew 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
Contains more Iron +20.1%
Contains more Calcium +51.4%
Contains more Potassium +18.1%
Contains more Magnesium +100%
Contains more Copper +113.5%
Contains more Zinc +187.6%
Contains more Phosphorus +187.9%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 301% 17% 50% 105% 343% 55% 89% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 251% 12% 59% 209% 732% 158% 255% 2%
Contains more Iron +20.1%
Contains more Calcium +51.4%
Contains more Potassium +18.1%
Contains more Magnesium +100%
Contains more Copper +113.5%
Contains more Zinc +187.6%
Contains more Phosphorus +187.9%
Contains less Sodium -50%

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
:
10
Cashew
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +1592%
Contains more Vitamin B2 +16%
Contains more Vitamin B3 +46.5%
Contains more Vitamin B5 +190.9%
Contains more Vitamin B6 +892.9%
Contains more Vitamin K +321%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 11% 0% 7% 12% 14% 18% 10% 29% 21% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 19% 0% 106% 14% 20% 52% 97% 0% 86% 19%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +1592%
Contains more Vitamin B2 +16%
Contains more Vitamin B3 +46.5%
Contains more Vitamin B5 +190.9%
Contains more Vitamin B6 +892.9%
Contains more Vitamin K +321%

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.
Chocolate Cashew
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chocolate Cashew Opinion
Calories 546kcal 553kcal Cashew
Protein 4.88g 18.22g Cashew
Fats 31.28g 43.85g Cashew
Vitamin C mg 0.5mg Cashew
Net carbs 54.17g 26.89g Chocolate
Carbs 61.17g 30.19g Chocolate
Cholesterol 8mg 0mg Cashew
Vitamin D IU 0IU Cashew
Iron 8.02mg 6.68mg Chocolate
Calcium 56mg 37mg Chocolate
Potassium 559mg 660mg Cashew
Magnesium 146mg 292mg Cashew
Sugar 47.9g 5.91g Cashew
Fiber 7g 3.3g Chocolate
Copper 1.028mg 2.195mg Cashew
Zinc 2.01mg 5.78mg Cashew
Starch g 23.49g Cashew
Phosphorus 206mg 593mg Cashew
Sodium 24mg 12mg Cashew
Vitamin A 50IU 0IU Chocolate
Vitamin E 0.54mg 0.9mg Cashew
Vitamin D µg 0µg Cashew
Vitamin B1 0.025mg 0.423mg Cashew
Vitamin B2 0.05mg 0.058mg Cashew
Vitamin B3 0.725mg 1.062mg Cashew
Vitamin B5 0.297mg 0.864mg Cashew
Vitamin B6 0.042mg 0.417mg Cashew
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg 34.1µg Cashew
Folate µg 25µg Cashew
Trans Fat 0.112g g Cashew
Saturated Fat 18.519g 7.783g Cashew
Monounsaturated Fat 9.54g 23.797g Cashew
Polyunsaturated fat 1.092g 7.845g Cashew
Tryptophan mg 0.287mg Cashew
Threonine mg 0.688mg Cashew
Isoleucine mg 0.789mg Cashew
Leucine mg 1.472mg Cashew
Lysine mg 0.928mg Cashew
Methionine mg 0.362mg Cashew
Phenylalanine mg 0.951mg Cashew
Valine mg 1.094mg Cashew
Histidine mg 0.456mg Cashew
Fructose 0g 0.05g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10
Chocolate
34
Cashew
Mineral Summary Score
120
Chocolate
209
Cashew

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
29%
Chocolate
109%
Cashew
Carbohydrates
61%
Chocolate
30%
Cashew
Fats
144%
Chocolate
202%
Cashew

Comparison summary

Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 2)
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 41.99g)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Cashew
Cashew is lower in Saturated Fat (difference - 10.736g)
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins
Which food is richer in minerals?
?
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

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.