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Coconut vs. Cashew butter — In-Depth Nutrition Comparison

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Important differences between coconut and cashew butter

  • Coconut has more fiber; however, cashew butter has more copper, magnesium, phosphorus, vitamin E, iron, zinc, and vitamin K.
  • Cashew butter's daily need coverage for copper is 147% more.
  • Coconut has 3 times more fiber than cashew butter. Coconut has 9g of fiber, while cashew butter has 3g.
  • Cashew butter is lower in saturated fat.

The food varieties used in the comparison are Nuts, coconut meat, raw and Nuts, cashew butter, plain, with salt added.

Infographic

Coconut vs Cashew butter 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" 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 147% 18% 39% 184% 586% 121% 166% 38% 0% 51%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +543.8%
Contains more CalciumCalcium +335.7%
Contains more PotassiumPotassium +25.6%
Contains more IronIron +102.1%
Contains more CopperCopper +304.1%
Contains more ZincZinc +302.7%
Contains more PhosphorusPhosphorus +243.4%
~equal in Selenium ~9.3µg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 0% 0% 102% 0% 40% 37% 21% 0% 47% 0% 76% 41% 26%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin EVitamin E +2016.7%
Contains more Vitamin B1Vitamin B1 +139.4%
Contains more Vitamin B2Vitamin B2 +695%
Contains more Vitamin B3Vitamin B3 +105.2%
Contains more Vitamin B6Vitamin B6 +275.9%
Contains more Vitamin KVitamin K +15050%
Contains more FolateFolate +111.5%
Contains more CholineCholine +299.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Cashew butter DV% diff.
Copper 0.435mg 1.758mg 147%
Polyunsaturated fat 0.366g 13.371g 87%
Saturated fat 29.698g 10.606g 87%
Manganese 1.5mg 65%
Monounsaturated fat 1.425g 26.709g 63%
Magnesium 32mg 206mg 41%
Phosphorus 113mg 388mg 39%
Vitamin E 0.24mg 5.08mg 32%
Iron 2.43mg 4.91mg 31%
Zinc 1.1mg 4.43mg 30%
Fats 33.49g 53.03g 30%
Vitamin K 0.2µg 30.3µg 25%
Fiber 9g 3g 24%
Protein 3.33g 12.12g 18%
Calories 354kcal 609kcal 13%
Sodium 20mg 295mg 12%
Vitamin B2 0.02mg 0.159mg 11%
Vitamin B6 0.054mg 0.203mg 11%
Vitamin B1 0.066mg 0.158mg 8%
Folate 26µg 55µg 7%
Choline 12.1mg 48.3mg 7%
Vitamin B5 0.3mg 6%
Carbs 15.23g 30.3g 5%
Calcium 14mg 61mg 5%
Vitamin C 3.3mg 0mg 4%
Vitamin B3 0.54mg 1.108mg 4%
Potassium 356mg 447mg 3%
Selenium 10.1µg 9.3µg 1%
Net carbs 6.23g 27.3g N/A
Sugar 6.23g 9.09g N/A
Tryptophan 0.039mg 0.162mg 0%
Threonine 0.121mg 0.388mg 0%
Isoleucine 0.131mg 0.445mg 0%
Leucine 0.247mg 0.831mg 0%
Lysine 0.147mg 0.523mg 0%
Methionine 0.062mg 0.204mg 0%
Phenylalanine 0.169mg 0.537mg 0%
Valine 0.202mg 0.617mg 0%
Histidine 0.077mg 0.257mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
12% 53% 30% 2% 2%
Protein: 12.12 g
Fats: 53.03 g
Carbs: 30.3 g
Water: 2.34 g
Other: 2.21 g
Contains more WaterWater +1908.1%
Contains more ProteinProtein +264%
Contains more FatsFats +58.3%
Contains more CarbsCarbs +98.9%
Contains more OtherOther +130.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
21% 53% 26%
Saturated fat: Sat. Fat 10.606 g
Monounsaturated fat: Mono. Fat 26.709 g
Polyunsaturated fat: Poly. Fat 13.371 g
Contains less Sat. FatSaturated fat -64.3%
Contains more Mono. FatMonounsaturated fat +1774.3%
Contains more Poly. FatPolyunsaturated fat +3553.3%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Cashew butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168597/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.