Coconut Milk vs. Cashews
Nutrition comparison of Coconut Milk and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and cashews:
- Cashew has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Cashew is an excellent source of dietary fiber, iron, potassium and protein.
- Coconut milk is an excellent source of calcium.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and coconut milk has 94% less calories than cashew - cashew has 553 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is lighter in protein, heavier in carbs and lighter in fat compared to cashews per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Cashews | |
|---|---|---|
| Protein | 3% | 13% |
| Carbohydrates | 37% | 21% |
| Fat | 60% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and coconut milk has 90% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has more dietary fiber than coconut milk - cashew has 3.3g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Cashews and coconut milk contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 85 times more protein than coconut milk - cashew has 18.2g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Cashew is high in saturated fat and coconut milk has 73% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin C
Cashews and coconut milk contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Coconut milk has more Vitamin A than cashew - coconut milk has 63ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin D
Coconut milk has more Vitamin D than cashew - coconut milk has 42iu of Vitamin D per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashew has more Vitamin E than coconut milk - cashew has 0.9mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Cashew has more Vitamin K than coconut milk - cashew has 34.1ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Cashew has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Cashews | |
|---|---|---|
| Thiamin | ~ | 0.423 MG |
| Riboflavin | ~ | 0.058 MG |
| Niacin | ~ | 1.062 MG |
| Pantothenic acid | ~ | 0.864 MG |
| Vitamin B6 | ~ | 0.417 MG |
| Folate | ~ | 25 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Coconut milk is an excellent source of calcium and it has 408% more calcium than cashew - cashew has 37mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Cashew is an excellent source of iron and it has 21 times more iron than coconut milk - cashew has 6.7mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Cashew is an excellent source of potassium and it has 33 times more potassium than coconut milk - cashew has 660mg of potassium per 100 grams and coconut milk has 19mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Cashews (Nuts, cashew nuts, raw) .
Coconut Milk g
()
|
Daily Values (%) |
Cashews g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cashews or coconut milk contain more calories in 100 grams?Cashew is high in calories and coconut milk has 90% less calories than cashew - cashew has 553 calories in 100g and coconut milk has 31 calories.
Does cashews or coconut milk have more carbohydrates?
By weight, cashew is high in carbohydrates and coconut milk has 90% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and coconut milk has 2.9g of carbohydrates.
Does cashews or coconut milk contain more calcium?
Coconut milk is a rich source of calcium and it has 410% more calcium than cashew - cashew has 37mg of calcium in 100 grams and coconut milk has 188mg of calcium.
Does cashews or coconut milk contain more iron?
Cashew is an abundant source of iron and it has 21 times more iron than coconut milk - cashew has 6.7mg of iron in 100 grams and coconut milk has 0.3mg of iron.
Does cashews or coconut milk contain more potassium?
Cashew is a rich source of potassium and it has 33 times more potassium than coconut milk - cashew has 660mg of potassium in 100 grams and coconut milk has 19mg of potassium.