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Cashew vs. American cheese — In-Depth Nutrition Comparison

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Significant differences between cashew and American cheese

  • Cashew has more copper, iron, manganese, magnesium, and vitamin B1; however, American cheese is richer in calcium and vitamin B12.
  • Cashew covers your daily copper needs 239% more than American cheese.
  • American cheese has 40 times less manganese than cashew. Cashew has 1.655mg of manganese, while American cheese has 0.041mg.
  • Cashew contains less saturated fat.

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

Infographic

Cashew vs American 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.
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%
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%
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%
Contains more CalciumCalcium +2724.3%
~equal in Phosphorus ~641mg
~equal in Selenium ~20.2µg

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
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%
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%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +303.4%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more FatsFats +37.9%
Contains more CarbsCarbs +715.9%
Contains more WaterWater +661.7%
Contains more OtherOther +166.5%
~equal in Protein ~18.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 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
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
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
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~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.
Cashew American cheese
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 Cashew American cheese DV% diff.
Copper 2.195mg 0.046mg 239%
Calcium 37mg 1045mg 101%
Iron 6.68mg 0.63mg 76%
Sodium 12mg 1671mg 72%
Manganese 1.655mg 0.041mg 70%
Vitamin B12 0µg 1.5µg 63%
Magnesium 292mg 26mg 63%
Saturated fat 7.783g 18.057g 47%
Polyunsaturated fat 7.845g 1.286g 44%
Monounsaturated fat 23.797g 8.236g 39%
Vitamin B1 0.423mg 0.015mg 34%
Cholesterol 0mg 100mg 33%
Zinc 5.78mg 2.49mg 30%
Vitamin A 0µg 250µg 28%
Vitamin B6 0.417mg 0.054mg 28%
Vitamin K 34.1µg 2.6µg 26%
Fats 43.85g 31.79g 19%
Potassium 660mg 132mg 16%
Vitamin B2 0.058mg 0.234mg 14%
Fiber 3.3g 0g 13%
Starch 23.49g 10%
Vitamin B5 0.864mg 0.403mg 9%
Calories 553kcal 371kcal 9%
Carbs 30.19g 3.7g 9%
Choline 36.2mg 7%
Phosphorus 593mg 641mg 7%
Vitamin B3 1.062mg 0.076mg 6%
Folate 25µg 8µg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Selenium 19.9µg 20.2µg 1%
Vitamin E 0.9mg 0.8mg 1%
Vitamin C 0.5mg 0mg 1%
Protein 18.22g 18.13g 0%
Net carbs 26.89g 3.7g N/A
Sugar 5.91g 2.26g N/A
Trans fat 1.144g N/A
Tryptophan 0.287mg 0.232mg 0%
Threonine 0.688mg 0.772mg 0%
Isoleucine 0.789mg 0.938mg 0%
Leucine 1.472mg 1.716mg 0%
Lysine 0.928mg 1.516mg 0%
Methionine 0.362mg 0.475mg 0%
Phenylalanine 0.951mg 0.939mg 0%
Valine 1.094mg 1.187mg 0%
Histidine 0.456mg 0.546mg 0%
Fructose 0.05g 0g 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0g 0.021g 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 0g 0.009g 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
Cashew American cheese
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
32%
Cashew
33%
American cheese
Minerals Daily Need Coverage Score
200%
Cashew
106%
American cheese

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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.