Quick Summary
When to Choose Dark Chocolate (70-85% cacao)
Choose Dark Chocolate (70-85% cacao) for more fiber (11g vs 3.2g) and more iron (12mg vs 6.8mg) per 100g.
When to Choose Cashews (Raw, Unsalted)
Choose Cashews (Raw, Unsalted) for more protein (19g vs 7.9g), more zinc (5.7mg vs 3.2mg), and more magnesium (296mg vs 229mg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Dark Chocolate (70-85% cacao) | Cashews (Raw, Unsalted) | Winner |
|---|---|---|---|
| Calories | 607.1 | 560.7 | 🏆 Cashews (Raw, Unsalted) |
| Protein | 7.9g | 18.6g | 🏆 Cashews (Raw, Unsalted) |
| Carbohydrates | 46.4g | 30.7g | |
| Fiber | 11.1g | 3.2g | 🏆 Dark Chocolate (70-85% cacao) |
| Total Fat | 42.9g | 44.3g |
Key Vitamins & Minerals
Copper
🏆 Cashews (Raw, Unsalted) has 20% more
Iron
🏆 Dark Chocolate (70-85% cacao) has 79% more
Magnesium
🏆 Cashews (Raw, Unsalted) has 30% more
Zinc
🏆 Cashews (Raw, Unsalted) has 78% more
Health Benefits Comparison
Dark Chocolate (70-85% cacao) Benefits
- Rich in flavonoids for heart health
- High in antioxidants (higher than many fruits)
- Improves blood flow to brain and heart
- Contains mood-boosting compounds
- Good source of iron and magnesium
Cashews (Raw, Unsalted) Benefits
- Exceptionally high in copper (67% DV) for iron metabolism
- Rich in magnesium (20% DV) for 300+ enzymatic reactions
- Good source of zinc (15% DV) for immunity
- Provides iron (11% DV) rare in plant foods
- Heart-healthy monounsaturated fats
Practical Considerations
💰 Cost
Dark Chocolate (70-85% cacao): Moderate
Cashews (Raw, Unsalted): Moderate
🕒 Preparation
Dark Chocolate (70-85% cacao): Easy
Cashews (Raw, Unsalted): Easy
📦 Storage
Dark Chocolate (70-85% cacao): Refrigerate
Cashews (Raw, Unsalted): Refrigerate
🍽️ Versatility
Dark Chocolate (70-85% cacao): Very versatile
Cashews (Raw, Unsalted): Very versatile
The Bottom Line
Both Dark Chocolate (70-85% cacao) and Cashews (Raw, Unsalted) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Dark Chocolate (70-85% cacao) if: Choose Dark Chocolate (70-85% cacao) for more fiber (11g vs 3.2g) and more iron (12mg vs 6.8mg) per 100g.
Choose Cashews (Raw, Unsalted) if: Choose Cashews (Raw, Unsalted) for more protein (19g vs 7.9g), more zinc (5.7mg vs 3.2mg), and more magnesium (296mg vs 229mg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Dark Chocolate (70-85% cacao) and Cashews (Raw, Unsalted) in Nutrivio
Compare how Dark Chocolate (70-85% cacao) and Cashews (Raw, Unsalted) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
