Coconut Water vs. Cashews
Nutrition comparison of Coconut Water and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and cashews:
- Cashew has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cashew has signficantly more calcium than coconut water.
- Cashew is an excellent source of dietary fiber, iron, potassium and protein.
- Coconut water has signficantly more Vitamin C than cashew.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) 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 water has 97% less calories than cashew - cashew has 553 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is lighter in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Cashews | |
|---|---|---|
| Protein | 5% | 13% |
| Carbohydrates | 95% | 21% |
| Fat | ~ | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and coconut water has 86% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has more dietary fiber than coconut water - cashew has 3.3g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Cashews and coconut water contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 81 times more protein than coconut water - cashew has 18.2g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Cashew is high in saturated fat and coconut water has less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than cashew - cashew has 0.5mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin E
Cashew has more Vitamin E than coconut water - cashew has 0.9mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Cashew has more Vitamin K than coconut water - cashew has 34.1ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Cashew has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Water | Cashews | |
|---|---|---|
| Thiamin | 0.03 MG | 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 water - cashew has 37mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Cashew is an excellent source of iron and it has 221 times more iron than coconut water - cashew has 6.7mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Cashew is an excellent source of potassium and it has 300% more potassium than coconut water - cashew has 660mg of potassium per 100 grams and coconut water has 165mg 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 Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Cashews (Nuts, cashew nuts, raw) .
Coconut Water 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 water contain more calories in 100 grams?Cashew is high in calories and coconut water has 100% less calories than cashew - cashew has 553 calories in 100g and coconut water has 18 calories.
Does cashews or coconut water have more carbohydrates?
By weight, cashew is high in carbohydrates and coconut water has 90% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and coconut water has 4.2g of carbohydrates.
Does cashews or coconut water contain more iron?
Cashew is an abundant source of iron and it has 221 times more iron than coconut water - cashew has 6.7mg of iron in 100 grams and coconut water has 0.03mg of iron.
Does cashews or coconut water contain more potassium?
Cashew is a rich source of potassium and it has 300% more potassium than coconut water - cashew has 660mg of potassium in 100 grams and coconut water has 165mg of potassium.