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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
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.
:
10
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%
Contains more Manganese +10.3%
Contains more Selenium +97%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
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%
Contains more Manganese +10.3%
Contains more Selenium +97%

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.
:
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 Choline Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 7% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Cashew
Contains more Water +803.7%
Contains more Protein +447.1%
Contains more Fats +30.9%
Contains more Carbs +98.2%
Contains more Other +164.6%
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
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 Water +803.7%
Contains more Protein +447.1%
Contains more Fats +30.9%
Contains more Carbs +98.2%
Contains more Other +164.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
3
Cashew
Contains less Saturated Fat -73.8%
Contains more Monounsaturated Fat +1570%
Contains more Polyunsaturated fat +2043.4%
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Contains less Saturated Fat -73.8%
Contains more Monounsaturated Fat +1570%
Contains more Polyunsaturated fat +2043.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 23.49g Cashew
Fructose 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
Manganese 1.5mg 1.655mg Cashew
Selenium 10.1µg 19.9µg Cashew
Vitamin E 0.24mg 0.9mg Cashew
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
Choline 12.1mg Coconut
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
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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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
8%
Coconut
32%
Cashew
Minerals Daily Need Coverage Score
63%
Coconut
200%
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

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 - 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.