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Cashew vs. Romano cheese — In-Depth Nutrition Comparison

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A recap on differences between Cashew and Romano cheese

  • Cashew is higher in Copper, Iron, Manganese, Magnesium, and Vitamin B1, yet Romano cheese is higher in Calcium, and Vitamin B12.
  • Cashew covers your daily Copper needs 241% more than Romano cheese.
  • Cashew contains 83 times more Manganese than Romano cheese. While Cashew contains 1.655mg of Manganese, Romano cheese contains only 0.02mg.
  • The amount of Saturated Fat in Cashew is lower.

Food varieties used in this article are Nuts, cashew nuts, raw and Cheese, romano.

Infographic

Cashew vs Romano cheese infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +767.5%
Contains more Magnesium +612.2%
Contains more Potassium +667.4%
Contains less Sodium -99.2%
Contains more Zinc +124%
Contains more Copper +7216.7%
Contains more Manganese +8175%
Contains more Selenium +37.2%
Contains more Calcium +2775.7%
Contains more Phosphorus +28.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +767.5%
Contains more Magnesium +612.2%
Contains more Potassium +667.4%
Contains less Sodium -99.2%
Contains more Zinc +124%
Contains more Copper +7216.7%
Contains more Manganese +8175%
Contains more Selenium +37.2%
Contains more Calcium +2775.7%
Contains more Phosphorus +28.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cashew
8
:
Contains more Vitamin E +291.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1043.2%
Contains more Vitamin B3 +1279.2%
Contains more Vitamin B5 +103.8%
Contains more Vitamin B6 +390.6%
Contains more Folate +257.1%
Contains more Vitamin K +1450%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +537.9%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin E +291.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1043.2%
Contains more Vitamin B3 +1279.2%
Contains more Vitamin B5 +103.8%
Contains more Vitamin B6 +390.6%
Contains more Folate +257.1%
Contains more Vitamin K +1450%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +537.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +62.8%
Contains more Carbs +731.7%
Contains more Protein +74.5%
Contains more Water +494.4%
Contains more Other +164.6%
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more Fats +62.8%
Contains more Carbs +731.7%
Contains more Protein +74.5%
Contains more Water +494.4%
Contains more Other +164.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -54.5%
Contains more Monounsaturated Fat +203.6%
Contains more Polyunsaturated fat +1222.9%
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -54.5%
Contains more Monounsaturated Fat +203.6%
Contains more Polyunsaturated fat +1222.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Romano cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cashew Romano cheese Opinion
Net carbs 26.89g 3.63g Cashew
Protein 18.22g 31.8g Romano cheese
Fats 43.85g 26.94g Cashew
Carbs 30.19g 3.63g Cashew
Calories 553kcal 387kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g 0.73g Romano cheese
Fiber 3.3g 0g Cashew
Calcium 37mg 1064mg Romano cheese
Iron 6.68mg 0.77mg Cashew
Magnesium 292mg 41mg Cashew
Phosphorus 593mg 760mg Romano cheese
Potassium 660mg 86mg Cashew
Sodium 12mg 1433mg Cashew
Zinc 5.78mg 2.58mg Cashew
Copper 2.195mg 0.03mg Cashew
Manganese 1.655mg 0.02mg Cashew
Selenium 19.9µg 14.5µg Cashew
Vitamin A 0IU 415IU Romano cheese
Vitamin A RAE 0µg 96µg Romano cheese
Vitamin E 0.9mg 0.23mg Cashew
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 0.037mg Cashew
Vitamin B2 0.058mg 0.37mg Romano cheese
Vitamin B3 1.062mg 0.077mg Cashew
Vitamin B5 0.864mg 0.424mg Cashew
Vitamin B6 0.417mg 0.085mg Cashew
Folate 25µg 7µg Cashew
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 34.1µg 2.2µg Cashew
Tryptophan 0.287mg 0.429mg Romano cheese
Threonine 0.688mg 1.171mg Romano cheese
Isoleucine 0.789mg 1.685mg Romano cheese
Leucine 1.472mg 3.071mg Romano cheese
Lysine 0.928mg 2.941mg Romano cheese
Methionine 0.362mg 0.852mg Romano cheese
Phenylalanine 0.951mg 1.71mg Romano cheese
Valine 1.094mg 2.183mg Romano cheese
Histidine 0.456mg 1.231mg Romano cheese
Cholesterol 0mg 104mg Cashew
Saturated Fat 7.783g 17.115g Cashew
Monounsaturated Fat 23.797g 7.838g Cashew
Polyunsaturated fat 7.845g 0.593g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Romano cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
34%
Cashew
28%
Romano cheese
Minerals Daily Need Coverage Score
200%
Cashew
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 5.18g)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 1421mg)
Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 104mg)
Which food is lower in Saturated Fat?
Cashew
Cashew is lower in Saturated Fat (difference - 9.332g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 2)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $2.1)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.