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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.
  • 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
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
8
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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
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
7
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% 67% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
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
~equal in Choline ~mg

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
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more ProteinProtein +88.8%
Contains more FatsFats +48.6%
Contains more CarbsCarbs +41.3%
Contains more WaterWater +158.5%
Contains more OtherOther +87%

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
68% 28% 3%
Saturated Fat: Sat. Fat 19.16 g
Monounsaturated Fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated Fat -59.4%
Contains more Mono. FatMonounsaturated Fat +202%
Contains more Poly. FatPolyunsaturated fat +736.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Brunost Opinion
Calories 553kcal 466kcal Cashew
Protein 18.22g 9.65g Cashew
Fats 43.85g 29.51g Cashew
Vitamin C 0.5mg 0mg Cashew
Net carbs 26.89g 42.65g Brunost
Carbs 30.19g 42.65g Brunost
Cholesterol 0mg 94mg Cashew
Magnesium 292mg 70mg Cashew
Calcium 37mg 400mg Brunost
Potassium 660mg 1409mg Brunost
Iron 6.68mg 0.52mg Cashew
Sugar 5.91g Brunost
Fiber 3.3g 0g Cashew
Copper 2.195mg 0.08mg Cashew
Zinc 5.78mg 1.14mg Cashew
Starch 23.49g Cashew
Phosphorus 593mg 444mg Cashew
Sodium 12mg 600mg Cashew
Vitamin A 0IU 1113IU Brunost
Vitamin A 0µg 334µg Brunost
Vitamin E 0.9mg Cashew
Manganese 1.655mg 0.04mg Cashew
Selenium 19.9µg 14.5µg 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
Vitamin B12 0µg 2.42µg Brunost
Vitamin K 34.1µg Cashew
Folate 25µg 5µg Cashew
Saturated Fat 7.783g 19.16g Cashew
Monounsaturated Fat 23.797g 7.879g Cashew
Polyunsaturated fat 7.845g 0.938g 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
Fructose 0.05g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Brunost
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
81%
Brunost
Minerals Daily Need Coverage Score
200%
Cashew
72%
Brunost

Comparison summary

Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 94mg)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 588mg)
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 minerals?
Cashew
Cashew is relatively richer in minerals
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)

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. 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.