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  6. Cashew vs. Blue cheese

Cashew vs. Blue cheese — In-Depth Nutrition Comparison

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Differences between Cashew and Blue cheese

  • Cashew has more Copper, Iron, Manganese, Magnesium, Vitamin B1, and Phosphorus, while Blue cheese has more Vitamin B12, and Calcium.
  • Cashew's daily need coverage for Copper is 239% higher.
  • Blue cheese contains 184 times less Manganese than Cashew. Cashew contains 1.655mg of Manganese, while Blue cheese contains 0.009mg.
  • The amount of Saturated Fat in Cashew is lower.

The food types used in this comparison are Nuts, cashew nuts, raw and Cheese, blue.

Infographic

Cashew vs Blue 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
Cashew
9
:
1
Blue cheese
Blue cheese
Contains more Iron +2054.8%
Contains more Magnesium +1169.6%
Contains more Phosphorus +53.2%
Contains more Potassium +157.8%
Contains less Sodium -99%
Contains more Zinc +117.3%
Contains more Copper +5387.5%
Contains more Manganese +18288.9%
Contains more Selenium +37.2%
Contains more Calcium +1327%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Blue cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 159% 12% 17% 166% 23% 150% 73% 14% 2% 80%
Contains more Iron +2054.8%
Contains more Magnesium +1169.6%
Contains more Phosphorus +53.2%
Contains more Potassium +157.8%
Contains less Sodium -99%
Contains more Zinc +117.3%
Contains more Copper +5387.5%
Contains more Manganese +18288.9%
Contains more Selenium +37.2%
Contains more Calcium +1327%

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
Cashew
6
:
6
Blue cheese
Blue cheese
Contains more Vitamin E +260%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1358.6%
Contains more Vitamin B6 +151.2%
Contains more Vitamin K +1320.8%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +558.6%
Contains more Vitamin B5 +100.1%
Contains more Folate +44%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 1.016
Cashew
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%
Blue cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 44% 5% 15% 0% 8% 89% 20% 104% 39% 27% 153% 6%
Contains more Vitamin E +260%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1358.6%
Contains more Vitamin B6 +151.2%
Contains more Vitamin K +1320.8%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +558.6%
Contains more Vitamin B5 +100.1%
Contains more Folate +44%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 1.016

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
2
:
3
Blue cheese
Blue cheese
Contains more Fats +52.6%
Contains more Carbs +1190.2%
Contains more Protein +17.5%
Contains more Water +715.6%
Contains more Other +101.2%
Cashew
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
Blue cheese
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Contains more Fats +52.6%
Contains more Carbs +1190.2%
Contains more Protein +17.5%
Contains more Water +715.6%
Contains more Other +101.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
3
:
0
Blue cheese
Blue cheese
Contains less Saturated Fat -58.3%
Contains more Monounsaturated Fat +206%
Contains more Polyunsaturated fat +880.6%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Blue cheese
69% 29% 3%
Saturated Fat: 18.669 g
Monounsaturated Fat: 7.778 g
Polyunsaturated fat: 0.8 g
Contains less Saturated Fat -58.3%
Contains more Monounsaturated Fat +206%
Contains more Polyunsaturated fat +880.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Blue cheese Opinion
Net carbs 26.89g 2.34g Cashew
Protein 18.22g 21.4g Blue cheese
Fats 43.85g 28.74g Cashew
Carbs 30.19g 2.34g Cashew
Calories 553kcal 353kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g 0.5g Blue cheese
Fiber 3.3g 0g Cashew
Calcium 37mg 528mg Blue cheese
Iron 6.68mg 0.31mg Cashew
Magnesium 292mg 23mg Cashew
Phosphorus 593mg 387mg Cashew
Potassium 660mg 256mg Cashew
Sodium 12mg 1146mg Cashew
Zinc 5.78mg 2.66mg Cashew
Copper 2.195mg 0.04mg Cashew
Manganese 1.655mg 0.009mg Cashew
Selenium 19.9µg 14.5µg Cashew
Vitamin A 0IU 721IU Blue cheese
Vitamin A RAE 0µg 198µg Blue cheese
Vitamin E 0.9mg 0.25mg Cashew
Vitamin D 0IU 21IU Blue cheese
Vitamin D 0µg 0.5µg Blue cheese
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 0.029mg Cashew
Vitamin B2 0.058mg 0.382mg Blue cheese
Vitamin B3 1.062mg 1.016mg Cashew
Vitamin B5 0.864mg 1.729mg Blue cheese
Vitamin B6 0.417mg 0.166mg Cashew
Folate 25µg 36µg Blue cheese
Vitamin B12 0µg 1.22µg Blue cheese
Vitamin K 34.1µg 2.4µg Cashew
Tryptophan 0.287mg 0.312mg Blue cheese
Threonine 0.688mg 0.785mg Blue cheese
Isoleucine 0.789mg 1.124mg Blue cheese
Leucine 1.472mg 1.919mg Blue cheese
Lysine 0.928mg 1.852mg Blue cheese
Methionine 0.362mg 0.584mg Blue cheese
Phenylalanine 0.951mg 1.087mg Blue cheese
Valine 1.094mg 1.556mg Blue cheese
Histidine 0.456mg 0.758mg Blue cheese
Cholesterol 0mg 75mg Cashew
Saturated Fat 7.783g 18.669g Cashew
Monounsaturated Fat 23.797g 7.778g Cashew
Polyunsaturated fat 7.845g 0.8g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Blue 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
42%
Blue cheese
Minerals Daily Need Coverage Score
200%
Cashew
69%
Blue cheese

Comparison summary

Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 1134mg)
Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Cashew
Cashew is lower in Saturated Fat (difference - 10.886g)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.3)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is lower in Sugar?
Blue cheese
Blue cheese is lower in Sugar (difference - 5.41g)
Which food is lower in glycemic index?
Blue cheese
Blue cheese is lower in glycemic index (difference - 25)
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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.