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  6. Nuts, coconut meat, dried (desiccated), not sweetened vs. Cashew

Nuts, coconut meat, dried (desiccated), not sweetened vs. Cashew — In-Depth Nutrition Comparison

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A recap on the differences between nuts, coconut meat, dried (desiccated), not sweetened and cashew

  • Nuts, coconut meat, dried (desiccated), not sweetened is higher in fiber and manganese, yet cashew is higher in copper, phosphorus, magnesium, iron, zinc, vitamin B1, and vitamin K.
  • Nuts, coconut meat, dried (desiccated), not sweetened covers your daily saturated fat needs 247% more than cashew.
  • Nuts, coconut meat, dried (desiccated), not sweetened contains 5 times more fiber than cashew. While nuts, coconut meat, dried (desiccated), not sweetened contains 16.3g of fiber, cashew contains only 3.3g.
  • The amount of saturated fat in cashew is lower.

Food varieties used in this article are Nuts, coconut meat, dried (desiccated), not sweetened and Nuts, cashew nuts, raw.

Infographic

Nuts, coconut meat, dried (desiccated), not sweetened 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 64% 7.8% 48% 125% 265% 55% 88% 4.8% 358% 101%
Cashew
Cashew
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more ManganeseManganese +65.9%
Contains more MagnesiumMagnesium +224.4%
Contains more CalciumCalcium +42.3%
Contains more PotassiumPotassium +21.5%
Contains more IronIron +101.2%
Contains more CopperCopper +175.8%
Contains more ZincZinc +187.6%
Contains more PhosphorusPhosphorus +187.9%
Contains less SodiumSodium -67.6%
~equal in Selenium ~19.9µg

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 5% 0% 8.8% 0% 15% 23% 11% 48% 69% 0% 0.75% 6.8% 12%
Cashew
Cashew
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B2Vitamin B2 +72.4%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +104.5%
Contains more Vitamin B1Vitamin B1 +605%
Contains more Vitamin B3Vitamin B3 +76.1%
Contains more Vitamin B6Vitamin B6 +39%
Contains more Vitamin KVitamin K +11266.7%
Contains more FolateFolate +177.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.864mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nuts, coconut meat, dried (desiccated), not sweetened Cashew DV% diff.
Saturated fat 57.218g 7.783g 225%
Copper 0.796mg 2.195mg 155%
Phosphorus 206mg 593mg 55%
Monounsaturated fat 2.745g 23.797g 53%
Fiber 16.3g 3.3g 52%
Polyunsaturated fat 0.706g 7.845g 48%
Magnesium 90mg 292mg 48%
Manganese 2.745mg 1.655mg 47%
Iron 3.32mg 6.68mg 42%
Zinc 2.01mg 5.78mg 34%
Fats 64.53g 43.85g 32%
Vitamin B1 0.06mg 0.423mg 30%
Vitamin K 0.3µg 34.1µg 28%
Protein 6.88g 18.22g 23%
Starch 23.49g 10%
Vitamin B6 0.3mg 0.417mg 9%
Calories 660kcal 553kcal 5%
Choline 22.1mg 4%
Folate 9µg 25µg 4%
Vitamin E 0.44mg 0.9mg 3%
Selenium 18.5µg 19.9µg 3%
Vitamin B2 0.1mg 0.058mg 3%
Vitamin B3 0.603mg 1.062mg 3%
Potassium 543mg 660mg 3%
Carbs 23.65g 30.19g 2%
Sodium 37mg 12mg 1%
Vitamin C 1.5mg 0.5mg 1%
Vitamin B5 0.8mg 0.864mg 1%
Calcium 26mg 37mg 1%
Net carbs 7.35g 26.89g N/A
Sugar 7.35g 5.91g N/A
Tryptophan 0.081mg 0.287mg 0%
Threonine 0.251mg 0.688mg 0%
Isoleucine 0.27mg 0.789mg 0%
Leucine 0.511mg 1.472mg 0%
Lysine 0.304mg 0.928mg 0%
Methionine 0.129mg 0.362mg 0%
Phenylalanine 0.349mg 0.951mg 0%
Valine 0.417mg 1.094mg 0%
Histidine 0.158mg 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 65% 24% 3% 2%
Protein: 6.88 g
Fats: 64.53 g
Carbs: 23.65 g
Water: 3 g
Other: 1.94 g
Cashew
Cashew
4
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 FatsFats +47.2%
Contains more ProteinProtein +164.8%
Contains more CarbsCarbs +27.7%
Contains more WaterWater +73.3%
Contains more OtherOther +30.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 57.218 g
Monounsaturated fat: Mono. Fat 2.745 g
Polyunsaturated fat: Poly. Fat 0.706 g
Cashew
Cashew
3
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated fat -86.4%
Contains more Mono. FatMonounsaturated fat +766.9%
Contains more Poly. FatPolyunsaturated fat +1011.2%

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. Nuts, coconut meat, dried (desiccated), not sweetened - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170170/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.