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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
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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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Contains more MagnesiumMagnesium +1169.6%
Contains more PotassiumPotassium +157.8%
Contains more IronIron +2054.8%
Contains more CopperCopper +5387.5%
Contains more ZincZinc +117.3%
Contains more PhosphorusPhosphorus +53.2%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +18288.9%
Contains more SeleniumSelenium +37.2%
Contains more CalciumCalcium +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
5
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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +260%
Contains more Vitamin B1Vitamin B1 +1358.6%
Contains more Vitamin B6Vitamin B6 +151.2%
Contains more Vitamin KVitamin K +1320.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +558.6%
Contains more Vitamin B5Vitamin B5 +100.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +44%
~equal in Vitamin B3 ~1.016mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
2
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
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 FatsFats +52.6%
Contains more CarbsCarbs +1190.2%
Contains more ProteinProtein +17.5%
Contains more WaterWater +715.6%
Contains more OtherOther +101.2%

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
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -58.3%
Contains more Mono. FatMonounsaturated fat +206%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium 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 DV% diff.
Copper 2.195mg 0.04mg 239%
Iron 6.68mg 0.31mg 80%
Manganese 1.655mg 0.009mg 72%
Magnesium 292mg 23mg 64%
Vitamin B12 0µg 1.22µg 51%
Saturated fat 7.783g 18.669g 49%
Sodium 12mg 1146mg 49%
Calcium 37mg 528mg 49%
Polyunsaturated fat 7.845g 0.8g 47%
Monounsaturated fat 23.797g 7.778g 40%
Vitamin B1 0.423mg 0.029mg 33%
Phosphorus 593mg 387mg 29%
Zinc 5.78mg 2.66mg 28%
Vitamin K 34.1µg 2.4µg 26%
Vitamin B2 0.058mg 0.382mg 25%
Cholesterol 0mg 75mg 25%
Fats 43.85g 28.74g 23%
Vitamin A 0µg 198µg 22%
Vitamin B6 0.417mg 0.166mg 19%
Vitamin B5 0.864mg 1.729mg 17%
Fiber 3.3g 0g 13%
Potassium 660mg 256mg 12%
Calories 553kcal 353kcal 10%
Selenium 19.9µg 14.5µg 10%
Starch 23.49g 10%
Carbs 30.19g 2.34g 9%
Protein 18.22g 21.4g 6%
Vitamin E 0.9mg 0.25mg 4%
Choline 15.4mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 21IU 3%
Folate 25µg 36µg 3%
Vitamin C 0.5mg 0mg 1%
Net carbs 26.89g 2.34g N/A
Sugar 5.91g 0.5g N/A
Vitamin B3 1.062mg 1.016mg 0%
Tryptophan 0.287mg 0.312mg 0%
Threonine 0.688mg 0.785mg 0%
Isoleucine 0.789mg 1.124mg 0%
Leucine 1.472mg 1.919mg 0%
Lysine 0.928mg 1.852mg 0%
Methionine 0.362mg 0.584mg 0%
Phenylalanine 0.951mg 1.087mg 0%
Valine 1.094mg 1.556mg 0%
Histidine 0.456mg 0.758mg 0%
Fructose 0.05g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Blue 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
41%
Blue cheese
Minerals Daily Need Coverage Score
200%
Cashew
69%
Blue cheese

Comparison summary

Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 1134mg)
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.