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 calcium.
Cashew covers your daily need for 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.

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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

Brunost

Contains more MagnesiumMagnesium	+317.1%
Contains more IronIron	+1184.6%
Contains more CopperCopper	+2643.8%
Contains more ZincZinc	+407%
Contains more PhosphorusPhosphorus	+33.6%
Contains less SodiumSodium	-98%
Contains more ManganeseManganese	+4037.5%
Contains more SeleniumSelenium	+37.2%

Contains more CalciumCalcium	+981.1%
Contains more PotassiumPotassium	+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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Cashew

Brunost

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+34.3%
Contains more Vitamin B3Vitamin B3	+30.6%
Contains more Vitamin B6Vitamin B6	+53.9%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+400%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+2282.8%
Contains more Vitamin B5Vitamin B5	+287.8%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	2.195mg	0.08mg	235%
Vitamin B2	0.058mg	1.382mg	102%
Vitamin B12	0µg	2.42µg	101%
Iron	6.68mg	0.52mg	77%
Manganese	1.655mg	0.04mg	70%
Magnesium	292mg	70mg	53%
Saturated fat	7.783g	19.16g	52%
Vitamin B5	0.864mg	3.351mg	50%
Polyunsaturated fat	7.845g	0.938g	46%
Zinc	5.78mg	1.14mg	42%
Monounsaturated fat	23.797g	7.879g	40%
Vitamin A	0µg	334µg	37%
Calcium	37mg	400mg	36%
Cholesterol	0mg	94mg	31%
Vitamin K	34.1µg		28%
Sodium	12mg	600mg	26%
Fats	43.85g	29.51g	22%
Potassium	660mg	1409mg	22%
Phosphorus	593mg	444mg	21%
Protein	18.22g	9.65g	17%
Fiber	3.3g	0g	13%
Vitamin B6	0.417mg	0.271mg	11%
Starch	23.49g		10%
Selenium	19.9µg	14.5µg	10%
Vitamin B1	0.423mg	0.315mg	9%
Vitamin E	0.9mg		6%
Folate	25µg	5µg	5%
Calories	553kcal	466kcal	4%
Carbs	30.19g	42.65g	4%
Vitamin B3	1.062mg	0.813mg	2%
Vitamin C	0.5mg	0mg	1%
Protein per 100 calories	3.3g	2.1g	N/A
Calories per 10 g protein	304kcal	483kcal	N/A
Weight per 100 calories	18g	21g	N/A
Unsaturated / Saturated Fat ratio	4.1	0.46	N/A
Net carbs	26.89g	42.65g	N/A
Sugar	5.91g		N/A
Tryptophan	0.287mg	0.135mg	0%
Threonine	0.688mg	0.393mg	0%
Isoleucine	0.789mg	0.519mg	0%
Leucine	1.472mg	0.992mg	0%
Lysine	0.928mg	0.814mg	0%
Methionine	0.362mg	0.318mg	0%
Phenylalanine	0.951mg	0.54mg	0%
Valine	1.094mg	0.765mg	0%
Histidine	0.456mg	0.293mg	0%
Fructose	0.05g		0%