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Cashew vs. Roquefort — In-Depth Nutrition Comparison

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What are the main differences between Cashew and Roquefort?

  • Cashew is richer in Copper, Iron, Manganese, Magnesium, and Zinc, while Roquefort is higher in Calcium, Vitamin B2, and Vitamin A.
  • Cashew's daily need coverage for Copper is 240% higher.
  • Roquefort has 55 times less Manganese than Cashew. Cashew has 1.655mg of Manganese, while Roquefort has 0.03mg.
  • Cashew is lower in Saturated Fat.

We used Nuts, cashew nuts, raw and Cheese, roquefort types in this comparison.

Infographic

Cashew vs Roquefort 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
9
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 21% 199% 8% 21% 11% 57% 168% 236% 3.9% 79%
Contains more MagnesiumMagnesium +873.3%
Contains more PotassiumPotassium +625.3%
Contains more IronIron +1092.9%
Contains more CopperCopper +6355.9%
Contains more ZincZinc +177.9%
Contains more PhosphorusPhosphorus +51.3%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +5416.7%
Contains more SeleniumSelenium +37.2%
Contains more CalciumCalcium +1689.2%

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
6
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% 63% 0% 0% 10% 135% 14% 104% 29% 80% 0% 37% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +957.5%
Contains more Vitamin B3Vitamin B3 +44.7%
Contains more Vitamin B6Vitamin B6 +236.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +910.3%
Contains more Vitamin B5Vitamin B5 +100.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +96%
~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
22% 31% 2% 39% 6%
Protein: 21.54 g
Fats: 30.64 g
Carbs: 2 g
Water: 39.38 g
Other: 6.44 g
Contains more FatsFats +43.1%
Contains more CarbsCarbs +1409.5%
Contains more ProteinProtein +18.2%
Contains more WaterWater +657.3%
Contains more OtherOther +153.5%

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
66% 29% 5%
Saturated Fat: Sat. Fat 19.263 g
Monounsaturated Fat: Mono. Fat 8.474 g
Polyunsaturated fat: Poly. Fat 1.32 g
Contains less Sat. FatSaturated Fat -59.6%
Contains more Mono. FatMonounsaturated Fat +180.8%
Contains more Poly. FatPolyunsaturated fat +494.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Roquefort
Lower in Sugar ok
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 Equal

All nutrients comparison - raw data values

Nutrient Cashew Roquefort Opinion
Calories 553kcal 369kcal Cashew
Protein 18.22g 21.54g Roquefort
Fats 43.85g 30.64g Cashew
Vitamin C 0.5mg 0mg Cashew
Net carbs 26.89g 2g Cashew
Carbs 30.19g 2g Cashew
Cholesterol 0mg 90mg Cashew
Magnesium 292mg 30mg Cashew
Calcium 37mg 662mg Roquefort
Potassium 660mg 91mg Cashew
Iron 6.68mg 0.56mg Cashew
Sugar 5.91g Roquefort
Fiber 3.3g 0g Cashew
Copper 2.195mg 0.034mg Cashew
Zinc 5.78mg 2.08mg Cashew
Starch 23.49g Cashew
Phosphorus 593mg 392mg Cashew
Sodium 12mg 1809mg Cashew
Vitamin A 0IU 1047IU Roquefort
Vitamin A 0µg 294µg Roquefort
Vitamin E 0.9mg Cashew
Manganese 1.655mg 0.03mg Cashew
Selenium 19.9µg 14.5µg Cashew
Vitamin B1 0.423mg 0.04mg Cashew
Vitamin B2 0.058mg 0.586mg Roquefort
Vitamin B3 1.062mg 0.734mg Cashew
Vitamin B5 0.864mg 1.731mg Roquefort
Vitamin B6 0.417mg 0.124mg Cashew
Vitamin B12 0µg 0.64µg Roquefort
Vitamin K 34.1µg Cashew
Folate 25µg 49µg Roquefort
Saturated Fat 7.783g 19.263g Cashew
Monounsaturated Fat 23.797g 8.474g Cashew
Polyunsaturated fat 7.845g 1.32g Cashew
Tryptophan 0.287mg 0.303mg Roquefort
Threonine 0.688mg 0.965mg Roquefort
Isoleucine 0.789mg 1.217mg Roquefort
Leucine 1.472mg 2.114mg Roquefort
Lysine 0.928mg 1.848mg Roquefort
Methionine 0.362mg 0.558mg Roquefort
Phenylalanine 0.951mg 1.023mg Roquefort
Valine 1.094mg 1.614mg Roquefort
Histidine 0.456mg 0.602mg Roquefort
Fructose 0.05g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Roquefort
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
36%
Roquefort
Minerals Daily Need Coverage Score
200%
Cashew
80%
Roquefort

Comparison summary

Which food is lower in Sugar?
Roquefort
Roquefort is lower in Sugar (difference - 5.91g)
Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 90mg)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 1797mg)
Which food is lower in Saturated Fat?
Cashew
Cashew is lower in Saturated Fat (difference - 11.48g)
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 - $1.1)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
?
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

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. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.