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Cocoa solids vs Cashew - In-Depth Nutrition Comparison

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Important differences between Cocoa solids and Cashew

  • Cocoa solids have more Copper, Fiber, Manganese, Iron, Magnesium, Potassium, and Phosphorus, however Cashew have more Vitamin B1, Vitamin K, and Vitamin B6.
  • Cocoa solids' daily need coverage for Copper is 177% more.
  • Cocoa solids have 11 times more Fiber than Cashew. Cocoa solids have 37g of Fiber, while Cashew has 3.3g.

The food varieties used in the comparison are Cocoa, dry powder, unsweetened and Nuts, cashew nuts, raw.

Infographic

Cocoa solids 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 +107.5%
Contains more Calcium +245.9%
Contains more Potassium +130.9%
Contains more Magnesium +70.9%
Contains more Copper +72.6%
Contains more Zinc +17.8%
Contains more Phosphorus +23.8%
Contains less Sodium -42.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 520% 39% 135% 357% 1263% 186% 315% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 251% 12% 59% 209% 732% 158% 255% 2%
Contains more Iron +107.5%
Contains more Calcium +245.9%
Contains more Potassium +130.9%
Contains more Magnesium +70.9%
Contains more Copper +72.6%
Contains more Zinc +17.8%
Contains more Phosphorus +23.8%
Contains less Sodium -42.9%

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
:
6
Cashew
Contains more Vitamin B2 +315.5%
Contains more Vitamin B3 +105.7%
Contains more Folate +28%
Contains more Vitamin C +∞%
Contains more Vitamin E +800%
Contains more Vitamin B1 +442.3%
Contains more Vitamin B5 +240.2%
Contains more Vitamin B6 +253.4%
Contains more Vitamin K +1264%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 20% 56% 41% 16% 28% 0% 7% 24%
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 B2 +315.5%
Contains more Vitamin B3 +105.7%
Contains more Folate +28%
Contains more Vitamin C +∞%
Contains more Vitamin E +800%
Contains more Vitamin B1 +442.3%
Contains more Vitamin B5 +240.2%
Contains more Vitamin B6 +253.4%
Contains more Vitamin K +1264%

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
16
Cocoa solids
34
Cashew
Mineral Summary Score
352
Cocoa solids
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
118%
Cocoa solids
109%
Cashew
Carbohydrates
58%
Cocoa solids
30%
Cashew
Fats
63%
Cocoa solids
202%
Cashew

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 4.16g)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 1)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $0.1)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Cashew
Cashew is lower in Saturated Fat (difference - 0.287g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Cocoa solids Cashew Opinion
Calories 228 553 Cashew
Protein 19.6 18.22 Cocoa solids
Fats 13.7 43.85 Cashew
Vitamin C 0 0.5 Cashew
Carbs 57.9 30.19 Cocoa solids
Cholesterol 0 0
Vitamin D 0 0
Iron 13.86 6.68 Cocoa solids
Calcium 128 37 Cocoa solids
Potassium 1524 660 Cocoa solids
Magnesium 499 292 Cocoa solids
Sugar 1.75 5.91 Cocoa solids
Fiber 37 3.3 Cocoa solids
Copper 3.788 2.195 Cocoa solids
Zinc 6.81 5.78 Cocoa solids
Starch 23.49 Cashew
Phosphorus 734 593 Cocoa solids
Sodium 21 12 Cashew
Vitamin A 0 0
Vitamin E 0.1 0.9 Cashew
Vitamin D 0 0
Vitamin B1 0.078 0.423 Cashew
Vitamin B2 0.241 0.058 Cocoa solids
Vitamin B3 2.185 1.062 Cocoa solids
Vitamin B5 0.254 0.864 Cashew
Vitamin B6 0.118 0.417 Cashew
Vitamin B12 0 0
Vitamin K 2.5 34.1 Cashew
Folate 32 25 Cocoa solids
Trans Fat
Saturated Fat 8.07 7.783 Cashew
Monounsaturated Fat 4.57 23.797 Cashew
Polyunsaturated fat 0.44 7.845 Cashew
Tryptophan 0.293 0.287 Cocoa solids
Threonine 0.776 0.688 Cocoa solids
Isoleucine 0.76 0.789 Cashew
Leucine 1.189 1.472 Cashew
Lysine 0.983 0.928 Cocoa solids
Methionine 0.202 0.362 Cashew
Phenylalanine 0.941 0.951 Cashew
Valine 1.177 1.094 Cocoa solids
Histidine 0.339 0.456 Cashew
Fructose 0.05 Cashew

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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.