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  6. Coconut milk vs. Cashew

Coconut milk vs. Cashew — In-Depth Nutrition Comparison

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The main differences between coconut milk and cashew

  • Cashew is richer than coconut milk in copper, phosphorus, iron, magnesium, zinc, vitamin B1, manganese, vitamin B6, and vitamin K.
  • Daily need coverage for copper for cashew is 214% higher.
  • Coconut milk contains 3 times more saturated fat than cashew. Coconut milk contains 21.14g of saturated fat, while cashew contains 7.783g.
  • Cashew has a lower glycemic index than coconut milk.

Food types used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Nuts, cashew nuts, raw.

Infographic

Coconut milk vs Cashew 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Cashew
Cashew
10
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%
Contains more MagnesiumMagnesium +689.2%
Contains more CalciumCalcium +131.3%
Contains more PotassiumPotassium +151%
Contains more IronIron +307.3%
Contains more CopperCopper +725.2%
Contains more ZincZinc +762.7%
Contains more PhosphorusPhosphorus +493%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +80.7%
Contains more SeleniumSelenium +221%

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.
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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Cashew
Cashew
8
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%
Contains more Vitamin CVitamin C +460%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +1526.9%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +39.7%
Contains more Vitamin B5Vitamin B5 +372.1%
Contains more Vitamin B6Vitamin B6 +1163.6%
Contains more Vitamin KVitamin K +34000%
Contains more FolateFolate +56.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Cashew DV% diff.
Copper 0.266mg 2.195mg 214%
Phosphorus 100mg 593mg 70%
Iron 1.64mg 6.68mg 63%
Saturated fat 21.14g 7.783g 61%
Magnesium 37mg 292mg 61%
Monounsaturated fat 1.014g 23.797g 57%
Polyunsaturated fat 0.261g 7.845g 51%
Zinc 0.67mg 5.78mg 46%
Vitamin B1 0.026mg 0.423mg 33%
Protein 2.29g 18.22g 32%
Manganese 0.916mg 1.655mg 32%
Fats 23.84g 43.85g 31%
Vitamin B6 0.033mg 0.417mg 30%
Vitamin K 0.1µg 34.1µg 28%
Selenium 6.2µg 19.9µg 25%
Calories 230kcal 553kcal 16%
Vitamin B5 0.183mg 0.864mg 14%
Potassium 263mg 660mg 12%
Starch 23.49g 10%
Carbs 5.54g 30.19g 8%
Vitamin E 0.15mg 0.9mg 5%
Fiber 2.2g 3.3g 4%
Vitamin B2 0mg 0.058mg 4%
Vitamin C 2.8mg 0.5mg 3%
Vitamin B3 0.76mg 1.062mg 2%
Calcium 16mg 37mg 2%
Folate 16µg 25µg 2%
Choline 8.5mg 2%
Net carbs 3.34g 26.89g N/A
Sugar 3.34g 5.91g N/A
Sodium 15mg 12mg 0%
Tryptophan 0.027mg 0.287mg 0%
Threonine 0.083mg 0.688mg 0%
Isoleucine 0.09mg 0.789mg 0%
Leucine 0.17mg 1.472mg 0%
Lysine 0.101mg 0.928mg 0%
Methionine 0.043mg 0.362mg 0%
Phenylalanine 0.116mg 0.951mg 0%
Valine 0.139mg 1.094mg 0%
Histidine 0.053mg 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
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
Contains more WaterWater +1200.4%
Contains more ProteinProtein +695.6%
Contains more FatsFats +83.9%
Contains more CarbsCarbs +444.9%
Contains more OtherOther +257.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
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
Contains less Sat. FatSaturated fat -63.2%
Contains more Mono. FatMonounsaturated fat +2246.8%
Contains more Poly. FatPolyunsaturated fat +2905.7%

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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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.