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  6. Cashew vs. Cottage cheese

Cashew vs. Cottage cheese — In-Depth Nutrition Comparison

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How are Cashew and Cottage cheese different?

  • Cashew has more Copper, Iron, Manganese, Magnesium, Phosphorus, Zinc, Vitamin B1, Vitamin B6, and Vitamin K than Cottage cheese.
  • Daily need coverage for Copper from Cashew is 241% higher.
  • Cottage cheese has less Saturated Fat.

Nuts, cashew nuts, raw and Cheese, cottage, creamed, large or small curd are the varieties used in this article.

Infographic

Cashew vs Cottage 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
Cottage cheese
Cottage cheese
Contains more Iron +9442.9%
Contains more Magnesium +3550%
Contains more Phosphorus +273%
Contains more Potassium +534.6%
Contains less Sodium -96.7%
Contains more Zinc +1345%
Contains more Copper +7469%
Contains more Manganese +82650%
Contains more Selenium +105.2%
Contains more Calcium +124.3%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Contains more Iron +9442.9%
Contains more Magnesium +3550%
Contains more Phosphorus +273%
Contains more Potassium +534.6%
Contains less Sodium -96.7%
Contains more Zinc +1345%
Contains more Copper +7469%
Contains more Manganese +82650%
Contains more Selenium +105.2%
Contains more Calcium +124.3%

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
8
:
4
Cottage cheese
Cottage cheese
Contains more Vitamin E +1025%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1466.7%
Contains more Vitamin B3 +972.7%
Contains more Vitamin B5 +55.1%
Contains more Vitamin B6 +806.5%
Contains more Folate +108.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +181%
Contains more Vitamin B12 +∞%
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%
Cottage cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
Contains more Vitamin E +1025%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1466.7%
Contains more Vitamin B3 +972.7%
Contains more Vitamin B5 +55.1%
Contains more Vitamin B6 +806.5%
Contains more Folate +108.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +181%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
:
1
Cottage cheese
Cottage cheese
Contains more Protein +63.8%
Contains more Fats +919.8%
Contains more Carbs +793.2%
Contains more Other +80.1%
Contains more Water +1434.4%
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
Cottage cheese
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more Protein +63.8%
Contains more Fats +919.8%
Contains more Carbs +793.2%
Contains more Other +80.1%
Contains more Water +1434.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Cottage cheese
Cottage cheese
Contains more Monounsaturated Fat +2958.7%
Contains more Polyunsaturated fat +6278%
Contains less Saturated Fat -77.9%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Contains more Monounsaturated Fat +2958.7%
Contains more Polyunsaturated fat +6278%
Contains less Saturated Fat -77.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
Cashew
4
:
1
Cottage cheese
Cottage cheese
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Cashew
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
Cottage cheese
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Cottage cheese Opinion
Net carbs 26.89g 3.38g Cashew
Protein 18.22g 11.12g Cashew
Fats 43.85g 4.3g Cashew
Carbs 30.19g 3.38g Cashew
Calories 553kcal 98kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g 0g Cashew
Sugar 5.91g 2.67g Cottage cheese
Fiber 3.3g 0g Cashew
Calcium 37mg 83mg Cottage cheese
Iron 6.68mg 0.07mg Cashew
Magnesium 292mg 8mg Cashew
Phosphorus 593mg 159mg Cashew
Potassium 660mg 104mg Cashew
Sodium 12mg 364mg Cashew
Zinc 5.78mg 0.4mg Cashew
Copper 2.195mg 0.029mg Cashew
Manganese 1.655mg 0.002mg Cashew
Selenium 19.9µg 9.7µg Cashew
Vitamin A 0IU 140IU Cottage cheese
Vitamin A RAE 0µg 37µg Cottage cheese
Vitamin E 0.9mg 0.08mg Cashew
Vitamin D 0IU 3IU Cottage cheese
Vitamin D 0µg 0.1µg Cottage cheese
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 0.027mg Cashew
Vitamin B2 0.058mg 0.163mg Cottage cheese
Vitamin B3 1.062mg 0.099mg Cashew
Vitamin B5 0.864mg 0.557mg Cashew
Vitamin B6 0.417mg 0.046mg Cashew
Folate 25µg 12µg Cashew
Vitamin B12 0µg 0.43µg Cottage cheese
Vitamin K 34.1µg 0µg Cashew
Tryptophan 0.287mg 0.147mg Cashew
Threonine 0.688mg 0.5mg Cashew
Isoleucine 0.789mg 0.591mg Cashew
Leucine 1.472mg 1.116mg Cashew
Lysine 0.928mg 0.934mg Cottage cheese
Methionine 0.362mg 0.269mg Cashew
Phenylalanine 0.951mg 0.577mg Cashew
Valine 1.094mg 0.748mg Cashew
Histidine 0.456mg 0.326mg Cashew
Cholesterol 0mg 17mg Cashew
Saturated Fat 7.783g 1.718g Cottage cheese
Monounsaturated Fat 23.797g 0.778g Cashew
Polyunsaturated fat 7.845g 0.123g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Cottage 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
14%
Cottage cheese
Minerals Daily Need Coverage Score
200%
Cashew
23%
Cottage cheese

Comparison summary

Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 3.24g)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 6.065g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 15)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $0.5)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 352mg)
Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 17mg)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.