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  6. Buttermilk vs. Cashew

Buttermilk vs. Cashew — In-Depth Nutrition Comparison

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A recap on differences between buttermilk and cashew

  • Cashew is higher than buttermilk in copper, iron, phosphorus, manganese, magnesium, zinc, selenium, vitamin B1, and vitamin B6.
  • Cashew covers your daily copper needs 243% more than buttermilk.
  • The amount of saturated fat in buttermilk is lower.

Food varieties used in this article are Milk, buttermilk, fluid, cultured, lowfat and Nuts, cashew nuts, raw.

Infographic

Buttermilk 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 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Cashew
Cashew
9
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 +213.5%
Contains more MagnesiumMagnesium +2554.5%
Contains more PotassiumPotassium +337.1%
Contains more IronIron +13260%
Contains more CopperCopper +19854.5%
Contains more ZincZinc +1276.2%
Contains more PhosphorusPhosphorus +566.3%
Contains less SodiumSodium -93.7%
Contains more ManganeseManganese +82650%
Contains more SeleniumSelenium +895%

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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Cashew
Cashew
7
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 CVitamin C +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +165.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin B1Vitamin B1 +1144.1%
Contains more Vitamin B3Vitamin B3 +1731%
Contains more Vitamin B5Vitamin B5 +214.2%
Contains more Vitamin B6Vitamin B6 +1126.5%
Contains more Vitamin KVitamin K +34000%
Contains more FolateFolate +400%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Buttermilk Cashew DV% diff.
Copper 0.011mg 2.195mg 243%
Iron 0.05mg 6.68mg 83%
Manganese 0.002mg 1.655mg 72%
Phosphorus 89mg 593mg 72%
Magnesium 11mg 292mg 67%
Fats 0.88g 43.85g 66%
Monounsaturated fat 0.254g 23.797g 59%
Polyunsaturated fat 0.033g 7.845g 52%
Zinc 0.42mg 5.78mg 49%
Selenium 2µg 19.9µg 33%
Saturated fat 0.548g 7.783g 33%
Vitamin B1 0.034mg 0.423mg 32%
Protein 3.31g 18.22g 30%
Vitamin B6 0.034mg 0.417mg 29%
Vitamin K 0.1µg 34.1µg 28%
Calories 40kcal 553kcal 26%
Potassium 151mg 660mg 15%
Fiber 0g 3.3g 13%
Vitamin B5 0.275mg 0.864mg 12%
Starch 23.49g 10%
Vitamin B12 0.22µg 0µg 9%
Sodium 190mg 12mg 8%
Carbs 4.79g 30.19g 8%
Calcium 116mg 37mg 8%
Vitamin B2 0.154mg 0.058mg 7%
Vitamin E 0.05mg 0.9mg 6%
Vitamin B3 0.058mg 1.062mg 6%
Folate 5µg 25µg 5%
Choline 17.7mg 3%
Vitamin A 14µg 0µg 2%
Cholesterol 4mg 0mg 1%
Vitamin C 1mg 0.5mg 1%
Net carbs 4.79g 26.89g N/A
Vitamin D 1IU 0IU 0%
Sugar 4.79g 5.91g N/A
Tryptophan 0.042mg 0.287mg 0%
Threonine 0.141mg 0.688mg 0%
Isoleucine 0.171mg 0.789mg 0%
Leucine 0.313mg 1.472mg 0%
Lysine 0.277mg 0.928mg 0%
Methionine 0.087mg 0.362mg 0%
Phenylalanine 0.171mg 0.951mg 0%
Valine 0.217mg 1.094mg 0%
Histidine 0.1mg 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Cashew
Cashew
4
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 +1633.3%
Contains more ProteinProtein +450.5%
Contains more FatsFats +4883%
Contains more CarbsCarbs +530.3%
Contains more OtherOther +185.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Cashew
Cashew
2
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 -93%
Contains more Mono. FatMonounsaturated fat +9268.9%
Contains more Poly. FatPolyunsaturated fat +23672.7%

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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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.