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Cashew vs Brunost - In-Depth Nutrition Comparison

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How are Cashew and Brunost different?

  • Cashew is richer in Copper, Iron, Manganese, Magnesium, and Zinc, while Brunost is higher in Vitamin B2, Vitamin B12, Vitamin B5, and Vitamin A RAE.
  • Cashew covers your daily need of Copper 235% more than Brunost.
  • Cashew contains 41 times more Manganese than Brunost. Cashew contains 1.655mg of Manganese, while Brunost contains 0.04mg.
  • Cashew is lower in Saturated Fat.

Nuts, cashew nuts, raw and Cheese, gjetost types were used in this article.

Infographic

Cashew vs Brunost 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cashew
6
:
Contains more Iron +1184.6%
Contains more Magnesium +317.1%
Contains more Phosphorus +33.6%
Contains less Sodium -98%
Contains more Zinc +407%
Contains more Copper +2643.8%
Contains more Calcium +981.1%
Contains more Potassium +113.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 120% 20% 50% 191% 125% 79% 32% 27%
Contains more Iron +1184.6%
Contains more Magnesium +317.1%
Contains more Phosphorus +33.6%
Contains less Sodium -98%
Contains more Zinc +407%
Contains more Copper +2643.8%
Contains more Calcium +981.1%
Contains more Potassium +113.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cashew
8
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +34.3%
Contains more Vitamin B3 +30.6%
Contains more Vitamin B6 +53.9%
Contains more Folate +400%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +2282.8%
Contains more Vitamin B5 +287.8%
Contains more Vitamin B12 +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 0% 0% 0% 79% 319% 16% 202% 63% 4% 303% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +34.3%
Contains more Vitamin B3 +30.6%
Contains more Vitamin B6 +53.9%
Contains more Folate +400%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +2282.8%
Contains more Vitamin B5 +287.8%
Contains more Vitamin B12 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cashew Brunost
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cashew Brunost Opinion
Net carbs 26.89g 42.65g Brunost
Protein 18.22g 9.65g Cashew
Fats 43.85g 29.51g Cashew
Carbs 30.19g 42.65g Brunost
Calories 553kcal 466kcal Cashew
Starch 23.49g g Cashew
Fructose 0.05g g Cashew
Sugar 5.91g g Brunost
Fiber 3.3g 0g Cashew
Calcium 37mg 400mg Brunost
Iron 6.68mg 0.52mg Cashew
Magnesium 292mg 70mg Cashew
Phosphorus 593mg 444mg Cashew
Potassium 660mg 1409mg Brunost
Sodium 12mg 600mg Cashew
Zinc 5.78mg 1.14mg Cashew
Copper 2.195mg 0.08mg Cashew
Vitamin A 0IU 1113IU Brunost
Vitamin E 0.9mg mg Cashew
Vitamin D 0IU IU Cashew
Vitamin D 0µg µg Cashew
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 0.315mg Cashew
Vitamin B2 0.058mg 1.382mg Brunost
Vitamin B3 1.062mg 0.813mg Cashew
Vitamin B5 0.864mg 3.351mg Brunost
Vitamin B6 0.417mg 0.271mg Cashew
Folate 25µg 5µg Cashew
Vitamin B12 0µg 2.42µg Brunost
Vitamin K 34.1µg µg Cashew
Tryptophan 0.287mg 0.135mg Cashew
Threonine 0.688mg 0.393mg Cashew
Isoleucine 0.789mg 0.519mg Cashew
Leucine 1.472mg 0.992mg Cashew
Lysine 0.928mg 0.814mg Cashew
Methionine 0.362mg 0.318mg Cashew
Phenylalanine 0.951mg 0.54mg Cashew
Valine 1.094mg 0.765mg Cashew
Histidine 0.456mg 0.293mg Cashew
Cholesterol 0mg 94mg Cashew
Trans Fat g g
Saturated Fat 7.783g 19.16g Cashew
Monounsaturated Fat 23.797g 7.879g Cashew
Polyunsaturated fat 7.845g 0.938g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Brunost
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
34
Cashew
87
Brunost
Mineral Summary Score
209
Cashew
80
Brunost

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
109%
Cashew
58%
Brunost
Carbohydrates
30%
Cashew
43%
Brunost
Fats
202%
Cashew
136%
Brunost

Comparison summary

Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 588mg)
Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 94mg)
Which food is lower in Saturated Fat?
Cashew
Cashew is lower in Saturated Fat (difference - 11.377g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 2)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.5)
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins
Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 5.91g)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.