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  6. Cashew vs. Cream cheese

Cashew vs. Cream cheese — In-Depth Nutrition Comparison

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The main differences between Cashew and Cream cheese

  • Cashew is richer in Copper, Iron, Manganese, Phosphorus, Magnesium, Zinc, and Vitamin B1, yet Cream cheese is richer in Vitamin A RAE.
  • Daily need coverage for Copper from Cashew is 242% higher.
  • Cashew contains 150 times more Manganese than Cream cheese. Cashew contains 1.655mg of Manganese, while Cream cheese contains 0.011mg.
  • Cashew contains less Saturated Fat.

Food types used in this article are Nuts, cashew nuts, raw and Cheese, cream.

Infographic

Cashew vs Cream 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
Cream cheese
Cream cheese
Contains more Iron +5972.7%
Contains more Magnesium +3144.4%
Contains more Phosphorus +454.2%
Contains more Potassium +400%
Contains less Sodium -96.2%
Contains more Zinc +1056%
Contains more Copper +12094.4%
Contains more Manganese +14945.5%
Contains more Selenium +131.4%
Contains more Calcium +162.2%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Cream cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 5% 7% 46% 12% 41% 14% 6% 2% 47%
Contains more Iron +5972.7%
Contains more Magnesium +3144.4%
Contains more Phosphorus +454.2%
Contains more Potassium +400%
Contains less Sodium -96.2%
Contains more Zinc +1056%
Contains more Copper +12094.4%
Contains more Manganese +14945.5%
Contains more Selenium +131.4%
Contains more Calcium +162.2%

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
:
3
Cream cheese
Cream cheese
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1739.1%
Contains more Vitamin B3 +1067%
Contains more Vitamin B5 +67.1%
Contains more Vitamin B6 +644.6%
Contains more Folate +177.8%
Contains more Vitamin K +1523.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +296.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.86
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%
Cream cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 18% 0% 0% 6% 54% 2% 32% 13% 7% 28% 6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1739.1%
Contains more Vitamin B3 +1067%
Contains more Vitamin B5 +67.1%
Contains more Vitamin B6 +644.6%
Contains more Folate +177.8%
Contains more Vitamin K +1523.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +296.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.86

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
:
1
Cream cheese
Cream cheese
Contains more Protein +196.3%
Contains more Fats +27.3%
Contains more Carbs +446.9%
Contains more Other +100%
Contains more Water +911.9%
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
Cream cheese
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more Protein +196.3%
Contains more Fats +27.3%
Contains more Carbs +446.9%
Contains more Other +100%
Contains more Water +911.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
3
:
0
Cream cheese
Cream cheese
Contains less Saturated Fat -61.5%
Contains more Monounsaturated Fat +167.2%
Contains more Polyunsaturated fat +429%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Cream cheese
66% 29% 5%
Saturated Fat: 20.213 g
Monounsaturated Fat: 8.907 g
Polyunsaturated fat: 1.483 g
Contains less Saturated Fat -61.5%
Contains more Monounsaturated Fat +167.2%
Contains more Polyunsaturated fat +429%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
Cashew
4
:
1
Cream cheese
Cream cheese
Contains more Starch +6611.4%
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
Cream cheese
9% 91%
Starch: 0.35 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.76 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +6611.4%
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 Cream cheese
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cashew Cream cheese Opinion
Net carbs 26.89g 5.52g Cashew
Protein 18.22g 6.15g Cashew
Fats 43.85g 34.44g Cashew
Carbs 30.19g 5.52g Cashew
Calories 553kcal 350kcal Cashew
Starch 23.49g 0.35g Cashew
Fructose 0.05g 0g Cashew
Sugar 5.91g 3.76g Cream cheese
Fiber 3.3g 0g Cashew
Calcium 37mg 97mg Cream cheese
Iron 6.68mg 0.11mg Cashew
Magnesium 292mg 9mg Cashew
Phosphorus 593mg 107mg Cashew
Potassium 660mg 132mg Cashew
Sodium 12mg 314mg Cashew
Zinc 5.78mg 0.5mg Cashew
Copper 2.195mg 0.018mg Cashew
Manganese 1.655mg 0.011mg Cashew
Selenium 19.9µg 8.6µg Cashew
Vitamin A 0IU 1111IU Cream cheese
Vitamin A RAE 0µg 308µg Cream cheese
Vitamin E 0.9mg 0.86mg Cashew
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 0.023mg Cashew
Vitamin B2 0.058mg 0.23mg Cream cheese
Vitamin B3 1.062mg 0.091mg Cashew
Vitamin B5 0.864mg 0.517mg Cashew
Vitamin B6 0.417mg 0.056mg Cashew
Folate 25µg 9µg Cashew
Vitamin B12 0µg 0.22µg Cream cheese
Vitamin K 34.1µg 2.1µg Cashew
Tryptophan 0.287mg 0.069mg Cashew
Threonine 0.688mg 0.233mg Cashew
Isoleucine 0.789mg 0.324mg Cashew
Leucine 1.472mg 0.657mg Cashew
Lysine 0.928mg 0.567mg Cashew
Methionine 0.362mg 0.191mg Cashew
Phenylalanine 0.951mg 0.291mg Cashew
Valine 1.094mg 0.395mg Cashew
Histidine 0.456mg 0.175mg Cashew
Cholesterol 0mg 101mg Cashew
Saturated Fat 7.783g 20.213g Cashew
Omega-3 - EPA 0g 0.01g Cream cheese
Omega-3 - DPA 0g 0.02g Cream cheese
Monounsaturated Fat 23.797g 8.907g Cashew
Polyunsaturated fat 7.845g 1.483g Cashew
Omega-6 - Eicosadienoic acid 0g 0.007g Cream cheese
Omega-6 - Linoleic acid 0.807g Cream cheese
Omega-6 - Gamma-linoleic acid 0.002g Cream cheese
Omega-3 - ALA 0.125g Cream cheese
Omega-3 - Eicosatrienoic acid 0.002g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.036g Cream cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Cream 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
19%
Cream cheese
Minerals Daily Need Coverage Score
200%
Cashew
21%
Cream cheese

Comparison summary

Which food is lower in Sugar?
Cream cheese
Cream cheese is lower in Sugar (difference - 2.15g)
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 25)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 302mg)
Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 101mg)
Which food is lower in Saturated Fat?
Cashew
Cashew is lower in Saturated Fat (difference - 12.43g)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.5)
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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.