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Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned vs. Cashew — In-Depth Nutrition Comparison

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What are the differences between nuts, coconut meat, dried (desiccated), sweetened, flaked, canned and cashew?

  • Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned is higher in manganese, yet cashew is higher in copper, phosphorus, iron, magnesium, zinc, vitamin B1, vitamin B6, and potassium.
  • Cashew's daily need coverage for copper is 210% more.
  • Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned has 4 times more saturated fat than cashew. While nuts, coconut meat, dried (desiccated), sweetened, flaked, canned has 28.101g of saturated fat, cashew has only 7.783g.

We used Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned and Nuts, cashew nuts, raw types in this article.

Infographic

Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned 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" 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 35% 4.2% 29% 69% 103% 43% 44% 2.6% 283% 0%
Cashew
9
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 +31.2%
Contains more MagnesiumMagnesium +495.9%
Contains more CalciumCalcium +164.3%
Contains more PotassiumPotassium +103.7%
Contains more IronIron +263%
Contains more CopperCopper +612.7%
Contains more ZincZinc +263.5%
Contains more PhosphorusPhosphorus +475.7%
Contains less SodiumSodium -40%

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 0% 0% 0% 0% 7.5% 4.6% 5.7% 38% 55% 0% 0% 5.3% 0%
Cashew
9
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 +∞%
Contains more Vitamin B1Vitamin B1 +1310%
Contains more Vitamin B2Vitamin B2 +190%
Contains more Vitamin B3Vitamin B3 +248.2%
Contains more Vitamin B5Vitamin B5 +36.5%
Contains more Vitamin B6Vitamin B6 +75.9%
Contains more FolateFolate +257.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 32% 41% 23%
Protein: 3.35 g
Fats: 31.69 g
Carbs: 40.91 g
Water: 23.27 g
Other: 0.78 g
Cashew
3
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 CarbsCarbs +35.5%
Contains more WaterWater +347.5%
Contains more ProteinProtein +443.9%
Contains more FatsFats +38.4%
Contains more OtherOther +225.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 28.101 g
Monounsaturated fat: Mono. Fat 1.348 g
Polyunsaturated fat: Poly. Fat 0.347 g
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 -72.3%
Contains more Mono. FatMonounsaturated fat +1665.4%
Contains more Poly. FatPolyunsaturated fat +2160.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned Cashew
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned Cashew DV% diff.
Copper 0.308mg 2.195mg 210%
Saturated fat 28.101g 7.783g 92%
Phosphorus 103mg 593mg 70%
Iron 1.84mg 6.68mg 61%
Magnesium 49mg 292mg 58%
Monounsaturated fat 1.348g 23.797g 56%
Polyunsaturated fat 0.347g 7.845g 50%
Zinc 1.59mg 5.78mg 38%
Selenium 19.9µg 36%
Vitamin B1 0.03mg 0.423mg 33%
Protein 3.35g 18.22g 30%
Vitamin K 34.1µg 28%
Manganese 2.171mg 1.655mg 22%
Fats 31.69g 43.85g 19%
Vitamin B6 0.237mg 0.417mg 14%
Starch 23.49g 10%
Potassium 324mg 660mg 10%
Calories 443kcal 553kcal 6%
Vitamin E 0.9mg 6%
Folate 7µg 25µg 5%
Fiber 4.5g 3.3g 5%
Vitamin B3 0.305mg 1.062mg 5%
Vitamin B5 0.633mg 0.864mg 5%
Carbs 40.91g 30.19g 4%
Vitamin B2 0.02mg 0.058mg 3%
Calcium 14mg 37mg 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 36.41g 26.89g N/A
Sugar 5.91g N/A
Sodium 20mg 12mg 0%
Tryptophan 0.039mg 0.287mg 0%
Threonine 0.122mg 0.688mg 0%
Isoleucine 0.132mg 0.789mg 0%
Leucine 0.249mg 1.472mg 0%
Lysine 0.148mg 0.928mg 0%
Methionine 0.063mg 0.362mg 0%
Phenylalanine 0.17mg 0.951mg 0%
Valine 0.203mg 1.094mg 0%
Histidine 0.077mg 0.456mg 0%
Fructose 0.05g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
9%
Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned
32%
Cashew
Minerals Daily Need Coverage Score
61%
Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned
Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned is lower in Sugar (difference - 5.91g)
Which food is lower in glycemic index?
Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned
Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned is lower in glycemic index (difference - 25)
Which food is cheaper?
Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned
Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned is cheaper (difference - $2.5)
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 - 20.318g)
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. Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170578/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.