Nuts Cashew Nuts (Raw)vsNuts Coconut Meat (Raw)
Nuts Cashew Nuts (Raw) has 553 calories and 18g protein per 100g. Nuts Coconut Meat (Raw) has 354 calories and 3.3g protein per 100g Nuts Cashew Nuts (Raw) has more protein, Nuts Coconut Meat (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Cashew Nuts (Raw) vs Nuts Coconut Meat (Raw)
Go with Nuts Coconut Meat (Raw) at just 354 kcal per 100g — 36% fewer calories.
Nuts Cashew Nuts (Raw) packs 18.2g of protein per 100g (13% of calories from protein) — the better pick for muscle growth and recovery.
Nuts Cashew Nuts (Raw) with 30.2g of carbs per 100g provides fast-acting energy — great before a workout.
Nuts Cashew Nuts (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Nuts Cashew Nuts (Raw) provides 660mg of potassium per 100g — important for muscle function and hydration.
Nuts Cashew Nuts (Raw) has 6.7mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Nuts Cashew Nuts (Raw)
High in saturated fat with 7.78g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 553 kcal per 100g, so portion size matters.
Nuts Coconut Meat (Raw)
High in saturated fat with 29.7g per 100g, which is worth watching if you are managing heart health or cholesterol.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Cashew Nuts | Nuts Coconut Meat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 553kcal28% | 354kcal18% | +199kcal |
| Protein | 18g36% | 3.3g7% | +15g |
| Total Fat | 44g56% | 34g43% | +10g |
| Saturated Fat | 7.8g39% | 30g149% | <0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 30g11% | 15g6% | +15g |
| Dietary Fiber | 3.3g12% | 9.0g32% | <0.1g |
| Sugars | 5.9g | 6.2g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0.50mg1% | 3.3mg4% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.90mg6% | 0.24mg2% | +0.66mg |
| Vitamin K | 34mcg28% | 0.20mcg0% | +34mcg |
| Vitamin B6 | 0.42mg25% | <0.1mg3% | +0.36mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 25mcg6% | 26mcg7% | <0.1mcg |
| Thiamin (B1) | 0.42mg35% | <0.1mg6% | +0.36mg |
| Riboflavin (B2) | <0.1mg4% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 1.1mg7% | 0.54mg3% | +0.52mg |
| 🔶Minerals | |||
| Sodium | 12mg1% | 20mg1% | <0.1mg |
| Calcium | 37mg3% | 14mg1% | +23mg |
| Iron | 6.7mg37% | 2.4mg14% | +4.3mg |
| Potassium | 660mg14% | 356mg8% | +304mg |
| Phosphorus | 593mg47% | 113mg9% | +480mg |
| Magnesium | 292mg70% | 32mg8% | +260mg |
| Zinc | 5.8mg53% | 1.1mg10% | +4.7mg |
| Copper | 2.2mg244% | 0.43mg48% | +1.8mg |
| Manganese | 1.7mg72% | 1.5mg65% | +0.16mg |
| Selenium | 20mcg36% | 10mcg18% | +9.8mcg |
🔬Nutritional Analysis
Calories: Nuts Coconut Meat (Raw) is significantly lower in calories at just 354 kcal per 100g compared to 553 kcal for Nuts Cashew Nuts (Raw) — that's 56% fewer calories, making Nuts Coconut Meat (Raw) the better choice for calorie-conscious diets.
Protein: Nuts Cashew Nuts (Raw) provides more protein with 18.2g versus 3.33g per 100g. In terms of protein-to-calorie efficiency, Nuts Cashew Nuts (Raw) offers better value for building and maintaining muscle.
Fat: Nuts Coconut Meat (Raw) is the leaner option with 33.5g of total fat per 100g compared to 43.8g. Nuts Cashew Nuts (Raw) has less saturated fat (7.78g vs 29.7g).
Key Vitamins: The most notable vitamin differences are in Vitamin K (Nuts Cashew Nuts (Raw): 34.1mcg vs 0.2mcg), Vitamin B6 (Nuts Cashew Nuts (Raw): 0.417mg vs 0.054mg), Vitamin C (Nuts Coconut Meat (Raw): 3.3mg vs 0.5mg).
Key Minerals: Notable mineral differences include Magnesium (Nuts Cashew Nuts (Raw): 292mg vs 32mg), Zinc (Nuts Cashew Nuts (Raw): 5.78mg vs 1.1mg), Phosphorus (Nuts Cashew Nuts (Raw): 593mg vs 113mg).
Diet Suitability: Both fit a low-sodium diet. Nuts Coconut Meat (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Cashew Nuts (Raw) or Nuts Coconut Meat (Raw)?
- Nuts Cashew Nuts (Raw) has more protein with 18.2g per 100g compared to 3.33g for Nuts Coconut Meat (Raw).
- Which is lower in calories, Nuts Cashew Nuts (Raw) or Nuts Coconut Meat (Raw)?
- Nuts Coconut Meat (Raw) is lower in calories with 354 kcal per 100g versus 553 kcal.
- Is Nuts Cashew Nuts (Raw) or Nuts Coconut Meat (Raw) healthier?
- It depends on your goals. Nuts Cashew Nuts (Raw) has 553 calories and 18.2g protein per 100g, while Nuts Coconut Meat (Raw) has 354 calories and 3.33g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Cashew Nuts (Raw) or Nuts Coconut Meat (Raw)?
- Nuts Coconut Meat (Raw) is leaner with 33.5g of fat per 100g compared to 43.8g.
- Which has more fiber, Nuts Cashew Nuts (Raw) or Nuts Coconut Meat (Raw)?
- Nuts Coconut Meat (Raw) has more fiber with 9g per 100g compared to 3.3g.