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.
- Cashew has a lower glycemic index. The glycemic index of cashew is 25, while the glycemic index of coconut is 59.
The food types used in this comparison are Nuts, coconut meat, raw and Nuts, cashew nuts, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +812.5% |
| Contains more CalciumCalcium | +164.3% |
| Contains more PotassiumPotassium | +85.4% |
| Contains more IronIron | +174.9% |
| Contains more CopperCopper | +404.6% |
| Contains more ZincZinc | +425.5% |
| Contains more PhosphorusPhosphorus | +424.8% |
| Contains less SodiumSodium | -40% |
| Contains more ManganeseManganese | +10.3% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +560% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +275% |
| Contains more Vitamin B1Vitamin B1 | +540.9% |
| Contains more Vitamin B2Vitamin B2 | +190% |
| Contains more Vitamin B3Vitamin B3 | +96.7% |
| Contains more Vitamin B5Vitamin B5 | +188% |
| Contains more Vitamin B6Vitamin B6 | +672.2% |
| Contains more Vitamin KVitamin K | +16950% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.435mg | 2.195mg | 196% |
| Saturated fat | 29.698g | 7.783g | 100% |
| Phosphorus | 113mg | 593mg | 69% |
| Magnesium | 32mg | 292mg | 62% |
| Monounsaturated fat | 1.425g | 23.797g | 56% |
| Iron | 2.43mg | 6.68mg | 53% |
| Polyunsaturated fat | 0.366g | 7.845g | 50% |
| Zinc | 1.1mg | 5.78mg | 43% |
| Vitamin B1 | 0.066mg | 0.423mg | 30% |
| Protein | 3.33g | 18.22g | 30% |
| Vitamin K | 0.2µg | 34.1µg | 28% |
| Vitamin B6 | 0.054mg | 0.417mg | 28% |
| Fiber | 9g | 3.3g | 23% |
| Selenium | 10.1µg | 19.9µg | 18% |
| Fats | 33.49g | 43.85g | 16% |
| Vitamin B5 | 0.3mg | 0.864mg | 11% |
| Calories | 354kcal | 553kcal | 10% |
| Starch | 23.49g | 10% | |
| Potassium | 356mg | 660mg | 9% |
| Manganese | 1.5mg | 1.655mg | 7% |
| Carbs | 15.23g | 30.19g | 5% |
| Vitamin E | 0.24mg | 0.9mg | 4% |
| Vitamin C | 3.3mg | 0.5mg | 3% |
| Vitamin B2 | 0.02mg | 0.058mg | 3% |
| Vitamin B3 | 0.54mg | 1.062mg | 3% |
| Choline | 12.1mg | 2% | |
| Calcium | 14mg | 37mg | 2% |
| Net carbs | 6.23g | 26.89g | N/A |
| Sugar | 6.23g | 5.91g | N/A |
| Sodium | 20mg | 12mg | 0% |
| Folate | 26µg | 25µg | 0% |
| Tryptophan | 0.039mg | 0.287mg | 0% |
| Threonine | 0.121mg | 0.688mg | 0% |
| Isoleucine | 0.131mg | 0.789mg | 0% |
| Leucine | 0.247mg | 1.472mg | 0% |
| Lysine | 0.147mg | 0.928mg | 0% |
| Methionine | 0.062mg | 0.362mg | 0% |
| Phenylalanine | 0.169mg | 0.951mg | 0% |
| Valine | 0.202mg | 1.094mg | 0% |
| Histidine | 0.077mg | 0.456mg | 0% |
| Fructose | 0.05g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +803.7% |
| Contains more ProteinProtein | +447.1% |
| Contains more FatsFats | +30.9% |
| Contains more CarbsCarbs | +98.2% |
| Contains more OtherOther | +164.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -73.8% |
| Contains more Mono. FatMonounsaturated fat | +1570% |
| Contains more Poly. FatPolyunsaturated fat | +2043.4% |
