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Coconut vs Cashew - In-Depth Nutrition Comparison

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Differences between Coconut and Cashew

  • Coconut has more Fiber, while Cashew has more Copper, Phosphorus, Magnesium, Iron, Zinc, Vitamin B1, Vitamin K, and Vitamin B6.
  • Cashew's daily need coverage for Copper is 196% higher.
  • Cashew contains 4 times less Saturated Fat than Coconut. Coconut contains 29.698g of Saturated Fat, while Cashew contains 7.783g.

The food types used in this comparison are Nuts, coconut meat, raw and Nuts, cashew nuts, raw.

Infographic

Coconut 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
:
8
Cashew
Contains more Calcium +164.3%
Contains more Iron +174.9%
Contains more Magnesium +812.5%
Contains more Phosphorus +424.8%
Contains more Potassium +85.4%
Contains less Sodium -40%
Contains more Zinc +425.5%
Contains more Copper +404.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 92% 23% 49% 32% 3% 30% 145%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
Contains more Calcium +164.3%
Contains more Iron +174.9%
Contains more Magnesium +812.5%
Contains more Phosphorus +424.8%
Contains more Potassium +85.4%
Contains less Sodium -40%
Contains more Zinc +425.5%
Contains more Copper +404.6%

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
:
7
Cashew
Contains more Vitamin C +560%
Contains more Vitamin E +275%
Contains more Vitamin B1 +540.9%
Contains more Vitamin B2 +190%
Contains more Vitamin B3 +96.7%
Contains more Vitamin B5 +188%
Contains more Vitamin B6 +672.2%
Contains more Vitamin K +16950%
Equal in Folate - 25
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Contains more Vitamin C +560%
Contains more Vitamin E +275%
Contains more Vitamin B1 +540.9%
Contains more Vitamin B2 +190%
Contains more Vitamin B3 +96.7%
Contains more Vitamin B5 +188%
Contains more Vitamin B6 +672.2%
Contains more Vitamin K +16950%
Equal in Folate - 25

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

All nutrients comparison - raw data values

Nutrient Coconut Cashew Opinion
Net carbs 6.23g 26.89g Cashew
Protein 3.33g 18.22g Cashew
Fats 33.49g 43.85g Cashew
Carbs 15.23g 30.19g Cashew
Calories 354kcal 553kcal Cashew
Starch g 23.49g Cashew
Fructose g 0.05g Cashew
Sugar 6.23g 5.91g Cashew
Fiber 9g 3.3g Coconut
Calcium 14mg 37mg Cashew
Iron 2.43mg 6.68mg Cashew
Magnesium 32mg 292mg Cashew
Phosphorus 113mg 593mg Cashew
Potassium 356mg 660mg Cashew
Sodium 20mg 12mg Cashew
Zinc 1.1mg 5.78mg Cashew
Copper 0.435mg 2.195mg Cashew
Vitamin A 0IU 0IU
Vitamin E 0.24mg 0.9mg Cashew
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3.3mg 0.5mg Coconut
Vitamin B1 0.066mg 0.423mg Cashew
Vitamin B2 0.02mg 0.058mg Cashew
Vitamin B3 0.54mg 1.062mg Cashew
Vitamin B5 0.3mg 0.864mg Cashew
Vitamin B6 0.054mg 0.417mg Cashew
Folate 26µg 25µg Coconut
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 34.1µg Cashew
Tryptophan 0.039mg 0.287mg Cashew
Threonine 0.121mg 0.688mg Cashew
Isoleucine 0.131mg 0.789mg Cashew
Leucine 0.247mg 1.472mg Cashew
Lysine 0.147mg 0.928mg Cashew
Methionine 0.062mg 0.362mg Cashew
Phenylalanine 0.169mg 0.951mg Cashew
Valine 0.202mg 1.094mg Cashew
Histidine 0.077mg 0.456mg Cashew
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 29.698g 7.783g Cashew
Monounsaturated Fat 1.425g 23.797g Cashew
Polyunsaturated fat 0.366g 7.845g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Cashew
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
8
Coconut
34
Cashew
Mineral Summary Score
47
Coconut
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
20%
Coconut
109%
Cashew
Carbohydrates
15%
Coconut
30%
Cashew
Fats
155%
Coconut
202%
Cashew

Comparison summary

Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Cashew
Cashew is lower in Saturated Fat (difference - 21.915g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 34)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.1)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.