Coconut Oil vs. Cashews
Nutrition comparison of Coconut Oil and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut oil
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut oil and cashews:
- Both cashews and coconut oil are high in calories and saturated fat.
- Cashew has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cashew has signficantly more calcium than coconut oil.
- Cashew is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Coconut Oil (Oil, coconut) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and coconut oil are high in calories. Coconut oil has 61% more calories than cashew - cashew has 553 calories per 100 grams and coconut oil has 892 calories.
For macronutrient ratios, coconut oil is lighter in protein, much lighter in carbs and much heavier in fat compared to cashews per calorie. Coconut oil has a macronutrient ratio of 0:0:100 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Oil | Cashews | |
|---|---|---|
| Protein | ~ | 13% |
| Carbohydrates | ~ | 21% |
| Fat | 100% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and coconut oil has less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and coconut oil does not contain significant amounts.
dietary fiber
Cashew is an excellent source of dietary fiber and it has more dietary fiber than coconut oil - cashew has 3.3g of dietary fiber per 100 grams and coconut oil does not contain significant amounts.
sugar
Coconut oil has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Cashew is an excellent source of protein and it has more protein than coconut oil - cashew has 18.2g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Both cashews and coconut oil are high in saturated fat. Coconut oil has 960% more saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Both coconut oil and cashews are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Cashews and coconut oil contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Cashews and coconut oil contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.
Vitamin K
Cashew has 55 times more Vitamin K than coconut oil - cashew has 34.1ug of Vitamin K per 100 grams and coconut oil has 0.6ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Oil | 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 |
Minerals
calcium
Cashew has signficantly more calcium than coconut oil - cashew has 37mg of calcium per 100 grams and coconut oil has 1mg of calcium.
iron
Cashew is an excellent source of iron and it has 132 times more iron than coconut oil - cashew has 6.7mg of iron per 100 grams and coconut oil has 0.05mg of iron.
potassium
Cashew is an excellent source of potassium and it has more potassium than coconut oil - cashew has 660mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than coconut oil per 100 grams.
| Coconut Oil | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.019 G | 0.062 G |
| Total | 0.019 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than coconut oil per 100 grams.
| Coconut Oil | Cashews | |
|---|---|---|
| other omega 6 | 0.076 G | 0.266 G |
| linoleic acid | 1.683 G | 7.782 G |
| Total | 1.759 G | 8.048 G |
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 Oil (Oil, coconut) and Cashews (Nuts, cashew nuts, raw) .
Coconut Oil 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 oil contain more calories in 100 grams?Both cashews and coconut oil are high in calories. Coconut oil has 60% more calories than cashew - cashew has 553 calories in 100g and coconut oil has 892 calories.
Does cashews or coconut oil contain more iron?
Cashew is an abundant source of iron and it has 132 times more iron than coconut oil - cashew has 6.7mg of iron in 100 grams and coconut oil has 0.05mg of iron.
Does cashews or coconut oil contain more potassium?
Cashew is a rich source of potassium and it has more potassium than coconut oil - cashew has 660mg of potassium in 100 grams and coconut oil does not contain significant amounts.