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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.

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

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 0% 5% 0% 17% 5% 11% 18% 13% 0% 1% 20%
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 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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut 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?
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 - 25)
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)

All nutrients comparison - raw data values

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