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Cashew vs. Avocado — In-Depth Nutrition Comparison

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The main differences between cashew and avocados

  • Cashew is richer in copper, phosphorus, iron, manganese, magnesium, zinc, selenium, and vitamin B1, yet avocados are richer in folate.
  • Daily need coverage for copper for cashew is 223% higher.
  • Cashew contains 50 times more selenium than avocados. Cashew contains 19.9µg of selenium, while avocados contain 0.4µg.
  • Avocados contain less saturated fat.
  • Cashew has a lower glycemic index than avocados.

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

Infographic

Cashew vs Avocado 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.
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%
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%
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%
Contains less SodiumSodium -41.7%

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.
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%
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%
Contains more Vitamin B1Vitamin B1 +531.3%
Contains more Vitamin B6Vitamin B6 +62.3%
Contains more Vitamin KVitamin K +62.4%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Avocado DV% diff.
Copper 2.195mg 0.19mg 223%
Iron 6.68mg 0.55mg 77%
Phosphorus 593mg 52mg 77%
Manganese 1.655mg 0.142mg 66%
Magnesium 292mg 29mg 63%
Zinc 5.78mg 0.64mg 47%
Fats 43.85g 14.66g 45%
Polyunsaturated fat 7.845g 1.816g 40%
Selenium 19.9µg 0.4µg 35%
Monounsaturated fat 23.797g 9.799g 35%
Protein 18.22g 2g 32%
Vitamin B1 0.423mg 0.067mg 30%
Saturated fat 7.783g 2.126g 26%
Calories 553kcal 160kcal 20%
Fiber 3.3g 6.7g 14%
Folate 25µg 81µg 14%
Vitamin B6 0.417mg 0.257mg 12%
Vitamin C 0.5mg 10mg 11%
Vitamin B5 0.864mg 1.389mg 11%
Vitamin K 34.1µg 21µg 11%
Starch 23.49g 0.11g 10%
Vitamin E 0.9mg 2.07mg 8%
Carbs 30.19g 8.53g 7%
Vitamin B2 0.058mg 0.13mg 6%
Potassium 660mg 485mg 5%
Vitamin B3 1.062mg 1.738mg 4%
Calcium 37mg 12mg 3%
Choline 14.2mg 3%
Vitamin A 0µg 7µg 1%
Protein per 100 calories 3.3g 1.3g N/A
Calories per 10 g protein 304kcal 800kcal N/A
Weight per 100 calories 18g 63g N/A
Unsaturated / Saturated Fat ratio 4.1 5.5 N/A
Net carbs 26.89g 1.83g N/A
Sugar 5.91g 0.66g N/A
Sodium 12mg 7mg 0%
Tryptophan 0.287mg 0.025mg 0%
Threonine 0.688mg 0.073mg 0%
Isoleucine 0.789mg 0.084mg 0%
Leucine 1.472mg 0.143mg 0%
Lysine 0.928mg 0.132mg 0%
Methionine 0.362mg 0.038mg 0%
Phenylalanine 0.951mg 0.097mg 0%
Valine 1.094mg 0.107mg 0%
Histidine 0.456mg 0.049mg 0%
Fructose 0.05g 0.12g 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
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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +811%
Contains more FatsFats +199.1%
Contains more CarbsCarbs +253.9%
Contains more OtherOther +60.8%
Contains more WaterWater +1308.3%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +21254.5%
Contains more SucroseSucrose +9583.3%
Contains more GlucoseGlucose +640%
Contains more FructoseFructose +140%
Contains more GalactoseGalactose +∞%
~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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.