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American cheese vs. Cashew — In-Depth Nutrition Comparison

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Significant differences between American cheese and cashew

  • American cheese has more calcium and vitamin B12; however, cashew is richer in copper, iron, manganese, magnesium, and vitamin B1.
  • Cashew covers your daily copper needs 239% more than American cheese.
  • Cashew contains less cholesterol.

Specific food types used in this comparison are Cheese, pasteurized process, American, without added vitamin D and Nuts, cashew nuts, raw.

Infographic

American cheese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Cashew
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more CalciumCalcium +2724.3%
Contains more MagnesiumMagnesium +1023.1%
Contains more PotassiumPotassium +400%
Contains more IronIron +960.3%
Contains more CopperCopper +4671.7%
Contains more ZincZinc +132.1%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +3936.6%
~equal in Phosphorus ~593mg
~equal in Selenium ~19.9µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Cashew
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +303.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +12.5%
Contains more Vitamin B1Vitamin B1 +2720%
Contains more Vitamin B3Vitamin B3 +1297.4%
Contains more Vitamin B5Vitamin B5 +114.4%
Contains more Vitamin B6Vitamin B6 +672.2%
Contains more Vitamin KVitamin K +1211.5%
Contains more FolateFolate +212.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Cashew
3
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 WaterWater +661.7%
Contains more OtherOther +166.5%
Contains more FatsFats +37.9%
Contains more CarbsCarbs +715.9%
~equal in Protein ~18.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Cashew
3
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated fat -56.9%
Contains more Mono. FatMonounsaturated fat +188.9%
Contains more Poly. FatPolyunsaturated fat +510%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
Cashew
4
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient American cheese Cashew DV% diff.
Copper 0.046mg 2.195mg 239%
Calcium 1045mg 37mg 101%
Iron 0.63mg 6.68mg 76%
Sodium 1671mg 12mg 72%
Manganese 0.041mg 1.655mg 70%
Vitamin B12 1.5µg 0µg 63%
Magnesium 26mg 292mg 63%
Saturated fat 18.057g 7.783g 47%
Polyunsaturated fat 1.286g 7.845g 44%
Monounsaturated fat 8.236g 23.797g 39%
Vitamin B1 0.015mg 0.423mg 34%
Cholesterol 100mg 0mg 33%
Zinc 2.49mg 5.78mg 30%
Vitamin A 250µg 0µg 28%
Vitamin B6 0.054mg 0.417mg 28%
Vitamin K 2.6µg 34.1µg 26%
Fats 31.79g 43.85g 19%
Potassium 132mg 660mg 16%
Vitamin B2 0.234mg 0.058mg 14%
Fiber 0g 3.3g 13%
Starch 23.49g 10%
Vitamin B5 0.403mg 0.864mg 9%
Calories 371kcal 553kcal 9%
Carbs 3.7g 30.19g 9%
Choline 36.2mg 7%
Phosphorus 641mg 593mg 7%
Vitamin B3 0.076mg 1.062mg 6%
Folate 8µg 25µg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Selenium 20.2µg 19.9µg 1%
Vitamin E 0.8mg 0.9mg 1%
Vitamin C 0mg 0.5mg 1%
Protein 18.13g 18.22g 0%
Net carbs 3.7g 26.89g N/A
Sugar 2.26g 5.91g N/A
Trans fat 1.144g N/A
Tryptophan 0.232mg 0.287mg 0%
Threonine 0.772mg 0.688mg 0%
Isoleucine 0.938mg 0.789mg 0%
Leucine 1.716mg 1.472mg 0%
Lysine 1.516mg 0.928mg 0%
Methionine 0.475mg 0.362mg 0%
Phenylalanine 0.939mg 0.951mg 0%
Valine 1.187mg 1.094mg 0%
Histidine 0.546mg 0.456mg 0%
Fructose 0g 0.05g 0%
Omega-3 - EPA 0.012g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g 0g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
American cheese
32%
Cashew
Minerals Daily Need Coverage Score
106%
American cheese
200%
Cashew

Comparison summary

Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 100mg)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 1659mg)
Which food is lower in Saturated fat?
Cashew
Cashew is lower in Saturated fat (difference - 10.274g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 2)
Which food is lower in Sugar?
American cheese
American cheese is lower in Sugar (difference - 3.65g)
Which food is cheaper?
American cheese
American cheese is cheaper (difference - $0.1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.