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Parmigiano-Reggiano vs. Cashew — In-Depth Nutrition Comparison

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Differences between Parmigiano-Reggiano and Cashew

  • Parmigiano-Reggiano has more Calcium, Vitamin B12, and Vitamin B2, while Cashew has more Copper, Iron, Manganese, Magnesium, and Vitamin B1.
  • Cashew's daily need coverage for Copper is 217% higher.
  • The amount of Cholesterol in Cashew is lower.

The food types used in this comparison are Cheese, parmesan, dry grated, reduced fat and Nuts, cashew nuts, raw.

Infographic

Parmigiano-Reggiano vs Cashew 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 Calcium +2897.3%
Contains more Phosphorus +22.9%
Contains more Iron +642.2%
Contains more Magnesium +668.4%
Contains more Potassium +428%
Contains less Sodium -99.2%
Contains more Zinc +49.4%
Contains more Copper +822.3%
Contains more Manganese +1847.1%
Contains more Selenium +12.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 333% 34% 28% 313% 12% 200% 106% 80% 12% 97%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains more Calcium +2897.3%
Contains more Phosphorus +22.9%
Contains more Iron +642.2%
Contains more Magnesium +668.4%
Contains more Potassium +428%
Contains less Sodium -99.2%
Contains more Zinc +49.4%
Contains more Copper +822.3%
Contains more Manganese +1847.1%
Contains more Selenium +12.4%

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.
:
8
Cashew
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +737.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +429.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1358.6%
Contains more Vitamin B3 +831.6%
Contains more Vitamin B5 +165.8%
Contains more Vitamin B6 +751%
Contains more Folate +150%
Contains more Vitamin K +1905.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 37% 4% 12% 0% 8% 113% 3% 20% 12% 8% 283% 5%
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%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +737.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +429.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1358.6%
Contains more Vitamin B3 +831.6%
Contains more Vitamin B5 +165.8%
Contains more Vitamin B6 +751%
Contains more Folate +150%
Contains more Vitamin K +1905.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +873.1%
Contains more Other +216.1%
Contains more Fats +119.3%
Contains more Carbs +2103.6%
Equal in Protein - 18.22
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
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
Contains more Water +873.1%
Contains more Other +216.1%
Contains more Fats +119.3%
Contains more Carbs +2103.6%
Equal in Protein - 18.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -41.6%
Contains more Monounsaturated Fat +290.2%
Contains more Polyunsaturated fat +1598.1%
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Contains less Saturated Fat -41.6%
Contains more Monounsaturated Fat +290.2%
Contains more Polyunsaturated fat +1598.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Parmigiano-Reggiano Cashew
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 Parmigiano-Reggiano Cashew Opinion
Net carbs 1.37g 26.89g Cashew
Protein 20g 18.22g Parmigiano-Reggiano
Fats 20g 43.85g Cashew
Carbs 1.37g 30.19g Cashew
Calories 265kcal 553kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 0g 5.91g Parmigiano-Reggiano
Fiber 0g 3.3g Cashew
Calcium 1109mg 37mg Parmigiano-Reggiano
Iron 0.9mg 6.68mg Cashew
Magnesium 38mg 292mg Cashew
Phosphorus 729mg 593mg Parmigiano-Reggiano
Potassium 125mg 660mg Cashew
Sodium 1529mg 12mg Cashew
Zinc 3.87mg 5.78mg Cashew
Copper 0.238mg 2.195mg Cashew
Manganese 0.085mg 1.655mg Cashew
Selenium 17.7µg 19.9µg Cashew
Vitamin A 605IU 0IU Parmigiano-Reggiano
Vitamin A RAE 160µg 0µg Parmigiano-Reggiano
Vitamin E 0.17mg 0.9mg Cashew
Vitamin D 15IU 0IU Parmigiano-Reggiano
Vitamin D 0.4µg 0µg Parmigiano-Reggiano
Vitamin C 0mg 0.5mg Cashew
Vitamin B1 0.029mg 0.423mg Cashew
Vitamin B2 0.486mg 0.058mg Parmigiano-Reggiano
Vitamin B3 0.114mg 1.062mg Cashew
Vitamin B5 0.325mg 0.864mg Cashew
Vitamin B6 0.049mg 0.417mg Cashew
Folate 10µg 25µg Cashew
Vitamin B12 2.26µg 0µg Parmigiano-Reggiano
Vitamin K 1.7µg 34.1µg Cashew
Tryptophan 0.24mg 0.287mg Cashew
Threonine 1.519mg 0.688mg Parmigiano-Reggiano
Isoleucine 1.2mg 0.789mg Parmigiano-Reggiano
Leucine 2.983mg 1.472mg Parmigiano-Reggiano
Lysine 2.459mg 0.928mg Parmigiano-Reggiano
Methionine 0.369mg 0.362mg Parmigiano-Reggiano
Phenylalanine 1.604mg 0.951mg Parmigiano-Reggiano
Valine 1.498mg 1.094mg Parmigiano-Reggiano
Histidine 0.752mg 0.456mg Parmigiano-Reggiano
Cholesterol 88mg 0mg Cashew
Saturated Fat 13.317g 7.783g Cashew
Monounsaturated Fat 6.098g 23.797g Cashew
Polyunsaturated fat 0.462g 7.845g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Cashew
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
42%
Parmigiano-Reggiano
34%
Cashew
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 1517mg)
Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Cashew
Cashew is lower in Saturated Fat (difference - 5.534g)
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 - $0.7)
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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.