Cashew vs. Romano cheese — In-Depth Nutrition Comparison
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A recap on the differences between cashew and romano cheese
- Cashew is higher in copper, iron, manganese, and magnesium, yet romano cheese is higher in calcium, vitamin B12, and protein.
- Cashew covers your daily copper needs 241% more than romano cheese.
- Cashew contains 83 times more manganese than romano cheese. While cashew contains 1.655mg of manganese, romano cheese contains only 0.02mg.
- The amount of saturated fat in cashew is lower.
Food varieties used in this article are Nuts, cashew nuts, raw and Cheese, romano.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +612.2% |
| Contains more PotassiumPotassium | +667.4% |
| Contains more IronIron | +767.5% |
| Contains more CopperCopper | +7216.7% |
| Contains more ZincZinc | +124% |
| Contains less SodiumSodium | -99.2% |
| Contains more ManganeseManganese | +8175% |
| Contains more SeleniumSelenium | +37.2% |
| Contains more CalciumCalcium | +2775.7% |
| Contains more PhosphorusPhosphorus | +28.2% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +291.3% |
| Contains more Vitamin B1Vitamin B1 | +1043.2% |
| Contains more Vitamin B3Vitamin B3 | +1279.2% |
| Contains more Vitamin B5Vitamin B5 | +103.8% |
| Contains more Vitamin B6Vitamin B6 | +390.6% |
| Contains more Vitamin KVitamin K | +1450% |
| Contains more FolateFolate | +257.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +537.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2.195mg | 0.03mg | 241% |
| Calcium | 37mg | 1064mg | 103% |
| Iron | 6.68mg | 0.77mg | 74% |
| Manganese | 1.655mg | 0.02mg | 71% |
| Sodium | 12mg | 1433mg | 62% |
| Magnesium | 292mg | 41mg | 60% |
| Polyunsaturated fat | 7.845g | 0.593g | 48% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Saturated fat | 7.783g | 17.115g | 42% |
| Monounsaturated fat | 23.797g | 7.838g | 40% |
| Cholesterol | 0mg | 104mg | 35% |
| Vitamin B1 | 0.423mg | 0.037mg | 32% |
| Zinc | 5.78mg | 2.58mg | 29% |
| Protein | 18.22g | 31.8g | 27% |
| Vitamin K | 34.1µg | 2.2µg | 27% |
| Fats | 43.85g | 26.94g | 26% |
| Vitamin B6 | 0.417mg | 0.085mg | 26% |
| Phosphorus | 593mg | 760mg | 24% |
| Vitamin B2 | 0.058mg | 0.37mg | 24% |
| Potassium | 660mg | 86mg | 17% |
| Fiber | 3.3g | 0g | 13% |
| Vitamin A | 0µg | 96µg | 11% |
| Starch | 23.49g | 10% | |
| Selenium | 19.9µg | 14.5µg | 10% |
| Carbs | 30.19g | 3.63g | 9% |
| Vitamin B5 | 0.864mg | 0.424mg | 9% |
| Calories | 553kcal | 387kcal | 8% |
| Vitamin B3 | 1.062mg | 0.077mg | 6% |
| Folate | 25µg | 7µg | 5% |
| Vitamin E | 0.9mg | 0.23mg | 4% |
| Vitamin D* | 0 IU | 20 IU | 3% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Choline | 15.4mg | 3% | |
| Vitamin C | 0.5mg | 0mg | 1% |
| Protein per 100 calories | 3.3g | 8.2g | N/A |
| Calories per 10 g protein | 304kcal | 122kcal | N/A |
| Weight per 100 calories | 18g | 26g | N/A |
| Unsaturated / Saturated Fat ratio | 4.1 | 0.49 | N/A |
| Net carbs | 26.89g | 3.63g | N/A |
| Sugar | 5.91g | 0.73g | N/A |
| Tryptophan | 0.287mg | 0.429mg | 0% |
| Threonine | 0.688mg | 1.171mg | 0% |
| Isoleucine | 0.789mg | 1.685mg | 0% |
| Leucine | 1.472mg | 3.071mg | 0% |
| Lysine | 0.928mg | 2.941mg | 0% |
| Methionine | 0.362mg | 0.852mg | 0% |
| Phenylalanine | 0.951mg | 1.71mg | 0% |
| Valine | 1.094mg | 2.183mg | 0% |
| Histidine | 0.456mg | 1.231mg | 0% |
| Fructose | 0.05g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more FatsFats | +62.8% |
| Contains more CarbsCarbs | +731.7% |
| Contains more ProteinProtein | +74.5% |
| Contains more WaterWater | +494.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.783 g
Monounsaturated fat:
Mono. Fat
23.797 g
Polyunsaturated fat:
Poly. Fat
7.845 g
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
| Contains less Sat. FatSaturated fat | -54.5% |
| Contains more Mono. FatMonounsaturated fat | +203.6% |
| Contains more Poly. FatPolyunsaturated fat | +1222.9% |
