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Avocado vs. Cashew — In-Depth Nutrition Comparison

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The main differences between avocados and cashew

  • Avocados are richer in folate, yet cashew is richer in copper, phosphorus, iron, manganese, magnesium, zinc, selenium, and vitamin B1.
  • Daily need coverage for copper for cashew is 223% higher.
  • Avocados contain 3 times more folate than cashew. Avocados contain 81µg of folate, while cashew contains 25µg.
  • Avocados contain less saturated fat.
  • Cashew has a lower glycemic index than avocados.

Food types used in this article are Avocados, raw, all commercial varieties and Nuts, cashew nuts, raw.

Infographic

Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Cashew
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 less SodiumSodium -41.7%
Contains more MagnesiumMagnesium +906.9%
Contains more CalciumCalcium +208.3%
Contains more PotassiumPotassium +36.1%
Contains more IronIron +1114.5%
Contains more CopperCopper +1055.3%
Contains more ZincZinc +803.1%
Contains more PhosphorusPhosphorus +1040.4%
Contains more ManganeseManganese +1065.5%
Contains more SeleniumSelenium +4875%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Cashew
Cashew
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.7% 0% 0% 18% 106% 13% 20% 52% 96% 0% 85% 19%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +130%
Contains more Vitamin B2Vitamin B2 +124.1%
Contains more Vitamin B3Vitamin B3 +63.7%
Contains more Vitamin B5Vitamin B5 +60.8%
Contains more FolateFolate +224%
Contains more Vitamin B1Vitamin B1 +531.3%
Contains more Vitamin B6Vitamin B6 +62.3%
Contains more Vitamin KVitamin K +62.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Cashew DV% diff.
Copper 0.19mg 2.195mg 223%
Iron 0.55mg 6.68mg 77%
Phosphorus 52mg 593mg 77%
Manganese 0.142mg 1.655mg 66%
Magnesium 29mg 292mg 63%
Zinc 0.64mg 5.78mg 47%
Fats 14.66g 43.85g 45%
Polyunsaturated fat 1.816g 7.845g 40%
Selenium 0.4µg 19.9µg 35%
Monounsaturated fat 9.799g 23.797g 35%
Protein 2g 18.22g 32%
Vitamin B1 0.067mg 0.423mg 30%
Saturated fat 2.126g 7.783g 26%
Calories 160kcal 553kcal 20%
Fiber 6.7g 3.3g 14%
Folate 81µg 25µg 14%
Vitamin B6 0.257mg 0.417mg 12%
Vitamin C 10mg 0.5mg 11%
Vitamin B5 1.389mg 0.864mg 11%
Vitamin K 21µg 34.1µg 11%
Starch 0.11g 23.49g 10%
Vitamin E 2.07mg 0.9mg 8%
Carbs 8.53g 30.19g 7%
Vitamin B2 0.13mg 0.058mg 6%
Potassium 485mg 660mg 5%
Vitamin B3 1.738mg 1.062mg 4%
Calcium 12mg 37mg 3%
Choline 14.2mg 3%
Vitamin A 7µg 0µg 1%
Protein per 100 calories 1.3g 3.3g N/A
Calories per 10 g protein 800kcal 304kcal N/A
Weight per 100 calories 63g 18g N/A
Unsaturated / Saturated Fat ratio 5.5 4.1 N/A
Net carbs 1.83g 26.89g N/A
Sugar 0.66g 5.91g N/A
Sodium 7mg 12mg 0%
Tryptophan 0.025mg 0.287mg 0%
Threonine 0.073mg 0.688mg 0%
Isoleucine 0.084mg 0.789mg 0%
Leucine 0.143mg 1.472mg 0%
Lysine 0.132mg 0.928mg 0%
Methionine 0.038mg 0.362mg 0%
Phenylalanine 0.097mg 0.951mg 0%
Valine 0.107mg 1.094mg 0%
Histidine 0.049mg 0.456mg 0%
Fructose 0.12g 0.05g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 WaterWater +1308.3%
Contains more ProteinProtein +811%
Contains more FatsFats +199.1%
Contains more CarbsCarbs +253.9%
Contains more OtherOther +60.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Cashew
Cashew
2
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 -72.7%
Contains more Mono. FatMonounsaturated fat +142.9%
Contains more Poly. FatPolyunsaturated fat +332%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Cashew
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 GlucoseGlucose +640%
Contains more FructoseFructose +140%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +21254.5%
Contains more SucroseSucrose +9583.3%
~equal in Lactose ~0g
~equal in Maltose ~0g

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.