Cashews vs. Coconut
Nutrition comparison of Cashews and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and coconut:
- Both cashews and coconut are high in calories, dietary fiber, iron, potassium and saturated fat.
- Cashew has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
- Cashew is an excellent source of protein.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and coconut are high in calories. Cashew has 56% more calories than coconut - cashew has 553 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, cashews is heavier in protein, heavier in carbs and lighter in fat compared to coconut per calorie. Cashews has a macronutrient ratio of 13:21:67 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Coconut | |
|---|---|---|
| Protein | 13% | 4% |
| Carbohydrates | 21% | 16% |
| Fat | 67% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and coconut has 50% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Both cashews and coconut are high in dietary fiber. Coconut has 173% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Cashews and coconut contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 447% more protein than coconut - cashew has 18.2g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Both cashews and coconut are high in saturated fat. Coconut has 282% more saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Coconut has 560% more Vitamin C than cashew - cashew has 0.5mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin E
Cashews and coconut contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Cashew has 169 times more Vitamin K than coconut - cashew has 34.1ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both cashews and coconut contain significant amounts of niacin and folate.
| Cashews | Coconut | |
|---|---|---|
| Thiamin | 0.423 MG | 0.066 MG |
| Riboflavin | 0.058 MG | 0.02 MG |
| Niacin | 1.062 MG | 0.54 MG |
| Pantothenic acid | 0.864 MG | 0.3 MG |
| Vitamin B6 | 0.417 MG | 0.054 MG |
| Folate | 25 UG | 26 UG |
Minerals
calcium
Cashew has 164% more calcium than coconut - cashew has 37mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Both cashews and coconut are high in iron. Cashew has 175% more iron than coconut - cashew has 6.7mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both cashews and coconut are high in potassium. Cashew has 85% more potassium than coconut - cashew has 660mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than coconut per 100 grams.
| Cashews | Coconut | |
|---|---|---|
| other omega 6 | 0.266 G | ~ |
| linoleic acid | 7.782 G | 0.366 G |
| Total | 8.048 G | 0.366 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.
Cashews g
()
|
Daily Values (%) |
Coconut 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 contain more calories in 100 grams?Both cashews and coconut are high in calories. Cashew has 60% more calories than coconut - cashew has 553 calories in 100g and coconut has 354 calories.
Does cashews or coconut contain more iron?
Both cashews and coconut are high in iron. Cashew has 180% more iron than coconut - cashew has 6.7mg of iron in 100 grams and coconut has 2.4mg of iron.
Does cashews or coconut contain more potassium?
Both cashews and coconut are high in potassium. Cashew has 90% more potassium than coconut - cashew has 660mg of potassium in 100 grams and coconut has 356mg of potassium.