Coconut vs. Cashew — In-Depth Nutrition Comparison

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Differences between coconut and cashew

Coconut contains less copper, phosphorus, magnesium, iron, zinc, protein, vitamin B1, vitamin K, and vitamin B6 than cashew.
Cashew's daily need coverage for copper is 196% higher.
Cashew contains 4 times less saturated fat than coconut. Coconut contains 29.698g of saturated fat, while cashew contains 7.783g.
Cashew has a lower glycemic index. The glycemic index of cashew is 25, while the glycemic index of coconut is 59.

The food types used in this comparison are Nuts, coconut meat, raw and Nuts, cashew nuts, raw.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Coconut

Cashew

Contains more MagnesiumMagnesium	+812.5%
Contains more CalciumCalcium	+164.3%
Contains more PotassiumPotassium	+85.4%
Contains more IronIron	+174.9%
Contains more CopperCopper	+404.6%
Contains more ZincZinc	+425.5%
Contains more PhosphorusPhosphorus	+424.8%
Contains less SodiumSodium	-40%
Contains more ManganeseManganese	+10.3%
Contains more SeleniumSelenium	+97%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Coconut

Cashew

Contains more Vitamin CVitamin C

+560%

Contains more Vitamin EVitamin E	+275%
Contains more Vitamin B1Vitamin B1	+540.9%
Contains more Vitamin B2Vitamin B2	+190%
Contains more Vitamin B3Vitamin B3	+96.7%
Contains more Vitamin B5Vitamin B5	+188%
Contains more Vitamin B6Vitamin B6	+672.2%
Contains more Vitamin KVitamin K	+16950%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~25µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.435mg	2.195mg	196%
Saturated fat	29.698g	7.783g	100%
Phosphorus	113mg	593mg	69%
Magnesium	32mg	292mg	62%
Monounsaturated fat	1.425g	23.797g	56%
Iron	2.43mg	6.68mg	53%
Polyunsaturated fat	0.366g	7.845g	50%
Zinc	1.1mg	5.78mg	43%
Protein	3.33g	18.22g	30%
Vitamin B1	0.066mg	0.423mg	30%
Vitamin B6	0.054mg	0.417mg	28%
Vitamin K	0.2µg	34.1µg	28%
Fiber	9g	3.3g	23%
Selenium	10.1µg	19.9µg	18%
Fats	33.49g	43.85g	16%
Vitamin B5	0.3mg	0.864mg	11%
Calories	354kcal	553kcal	10%
Starch		23.49g	10%
Potassium	356mg	660mg	9%
Manganese	1.5mg	1.655mg	7%
Carbs	15.23g	30.19g	5%
Vitamin E	0.24mg	0.9mg	4%
Vitamin C	3.3mg	0.5mg	3%
Vitamin B2	0.02mg	0.058mg	3%
Vitamin B3	0.54mg	1.062mg	3%
Calcium	14mg	37mg	2%
Choline	12.1mg		2%
Protein per 100 calories	0.94g	3.3g	N/A
Calories per 10 g protein	1063kcal	304kcal	N/A
Weight per 100 calories	28g	18g	N/A
Unsaturated / Saturated Fat ratio	0.06	4.1	N/A
Net carbs	6.23g	26.89g	N/A
Sugar	6.23g	5.91g	N/A
Sodium	20mg	12mg	0%
Folate	26µg	25µg	0%
Tryptophan	0.039mg	0.287mg	0%
Threonine	0.121mg	0.688mg	0%
Isoleucine	0.131mg	0.789mg	0%
Leucine	0.247mg	1.472mg	0%
Lysine	0.147mg	0.928mg	0%
Methionine	0.062mg	0.362mg	0%
Phenylalanine	0.169mg	0.951mg	0%
Valine	0.202mg	1.094mg	0%
Histidine	0.077mg	0.456mg	0%
Fructose		0.05g	0%