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

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

  • Cashew has more copper, phosphorus, iron, magnesium, zinc, vitamin B1, manganese, vitamin B6, and vitamin K than nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged.
  • Cashew's daily need coverage for copper is 211% higher.
  • Cashew has 3 times less saturated fat than nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged. Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged has 26.396g of saturated fat, while cashew has 7.783g.

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

Infographic

Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged 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 36% 3.3% 32% 57% 98% 19% 43% 37% 125% 88%
Cashew
10
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 MagnesiumMagnesium +472.5%
Contains more CalciumCalcium +236.4%
Contains more PotassiumPotassium +82.8%
Contains more IronIron +342.4%
Contains more CopperCopper +644.1%
Contains more ZincZinc +714.1%
Contains more PhosphorusPhosphorus +493%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +72.6%
Contains more SeleniumSelenium +23.6%

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% 3.8% 3.5% 13% 8.4% 6.9% 0% 0% 2.3% 11%
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 CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2720%
Contains more Vitamin B2Vitamin B2 +286.7%
Contains more Vitamin B3Vitamin B3 +52.4%
Contains more Vitamin B5Vitamin B5 +517.1%
Contains more Vitamin B6Vitamin B6 +1290%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +733.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged Cashew DV% diff.
Copper 0.295mg 2.195mg 211%
Saturated fat 26.396g 7.783g 85%
Phosphorus 100mg 593mg 70%
Iron 1.51mg 6.68mg 65%
Magnesium 51mg 292mg 57%
Monounsaturated fat 1.377g 23.797g 56%
Polyunsaturated fat 0.222g 7.845g 51%
Zinc 0.71mg 5.78mg 46%
Vitamin B1 0.015mg 0.423mg 34%
Protein 3.13g 18.22g 30%
Manganese 0.959mg 1.655mg 30%
Vitamin B6 0.03mg 0.417mg 30%
Vitamin K 0µg 34.1µg 28%
Fiber 9.9g 3.3g 26%
Fats 27.99g 43.85g 24%
Vitamin B5 0.14mg 0.864mg 14%
Sodium 285mg 12mg 12%
Starch 0g 23.49g 10%
Potassium 361mg 660mg 9%
Selenium 16.1µg 19.9µg 7%
Carbs 51.85g 30.19g 7%
Vitamin E 0mg 0.9mg 6%
Folate 3µg 25µg 6%
Calories 456kcal 553kcal 5%
Choline 19.3mg 4%
Vitamin B2 0.015mg 0.058mg 3%
Calcium 11mg 37mg 3%
Vitamin B3 0.697mg 1.062mg 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 41.95g 26.89g N/A
Sugar 36.75g 5.91g N/A
Trans fat 0.002g N/A
Tryptophan 0.02mg 0.287mg 0%
Threonine 0.084mg 0.688mg 0%
Isoleucine 0.067mg 0.789mg 0%
Leucine 0.188mg 1.472mg 0%
Lysine 0.146mg 0.928mg 0%
Methionine 0.06mg 0.362mg 0%
Phenylalanine 0.131mg 0.951mg 0%
Valine 0.12mg 1.094mg 0%
Histidine 0.074mg 0.456mg 0%
Fructose 0.01g 0.05g 0%
Omega-6 - Linoleic acid 0.222g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 28% 52% 15%
Protein: 3.13 g
Fats: 27.99 g
Carbs: 51.85 g
Water: 15.46 g
Other: 1.57 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 +71.7%
Contains more WaterWater +197.3%
Contains more ProteinProtein +482.1%
Contains more FatsFats +56.7%
Contains more OtherOther +61.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 26.396 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 0.222 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 -70.5%
Contains more Mono. FatMonounsaturated fat +1628.2%
Contains more Poly. FatPolyunsaturated fat +3433.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 0 g
Sucrose: 36.21 g
Glucose: 0.53 g
Fructose: 0.01 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cashew
2
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +523.2%
Contains more GlucoseGlucose +960%
Contains more StarchStarch +∞%
Contains more FructoseFructose +400%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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, packaged - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170577/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.