Cashew vs. Goat cheese — In-Depth Nutrition Comparison
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The main differences between cashew and goat cheese
- Cashew is richer in copper, manganese, iron, magnesium, zinc, phosphorus, and selenium, yet goat cheese is richer in vitamin B2 and vitamin A.
- Daily need coverage for copper for cashew is 181% higher.
- Cashew contains 18 times more manganese than goat cheese. Cashew contains 1.655mg of manganese, while goat cheese contains 0.093mg.
- Cashew contains less saturated fat.
- Goat cheese has a lower glycemic index than cashew.
Food types used in this article are Nuts, cashew nuts, raw and Cheese, goat, semisoft type.
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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.
| Contains more MagnesiumMagnesium | +906.9% |
| Contains more PotassiumPotassium | +317.7% |
| Contains more IronIron | +312.3% |
| Contains more CopperCopper | +289.2% |
| Contains more ZincZinc | +775.8% |
| Contains more PhosphorusPhosphorus | +58.1% |
| Contains less SodiumSodium | -97.1% |
| Contains more ManganeseManganese | +1679.6% |
| Contains more SeleniumSelenium | +423.7% |
| Contains more CalciumCalcium | +705.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +246.2% |
| Contains more Vitamin B1Vitamin B1 | +487.5% |
| Contains more Vitamin B5Vitamin B5 | +354.7% |
| Contains more Vitamin B6Vitamin B6 | +595% |
| Contains more Vitamin KVitamin K | +1264% |
| Contains more FolateFolate | +1150% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1065.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2.195mg | 0.564mg | 181% |
| Manganese | 1.655mg | 0.093mg | 68% |
| Magnesium | 292mg | 29mg | 63% |
| Iron | 6.68mg | 1.62mg | 63% |
| Saturated fat | 7.783g | 20.639g | 58% |
| Vitamin B2 | 0.058mg | 0.676mg | 48% |
| Polyunsaturated fat | 7.845g | 0.709g | 48% |
| Zinc | 5.78mg | 0.66mg | 47% |
| Vitamin A | 0µg | 407µg | 45% |
| Monounsaturated fat | 23.797g | 6.808g | 42% |
| Phosphorus | 593mg | 375mg | 31% |
| Selenium | 19.9µg | 3.8µg | 29% |
| Vitamin B1 | 0.423mg | 0.072mg | 29% |
| Vitamin B6 | 0.417mg | 0.06mg | 27% |
| Calcium | 37mg | 298mg | 26% |
| Cholesterol | 0mg | 79mg | 26% |
| Vitamin K | 34.1µg | 2.5µg | 26% |
| Fats | 43.85g | 29.84g | 22% |
| Sodium | 12mg | 415mg | 18% |
| Potassium | 660mg | 158mg | 15% |
| Fiber | 3.3g | 0g | 13% |
| Vitamin B5 | 0.864mg | 0.19mg | 13% |
| Starch | 23.49g | 10% | |
| Carbs | 30.19g | 0.12g | 10% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Calories | 553kcal | 364kcal | 9% |
| Protein | 18.22g | 21.58g | 7% |
| Folate | 25µg | 2µg | 6% |
| Vitamin E | 0.9mg | 0.26mg | 4% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Choline | 15.4mg | 3% | |
| Vitamin D | 0IU | 22IU | 3% |
| Vitamin B3 | 1.062mg | 1.148mg | 1% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Net carbs | 26.89g | 0.12g | N/A |
| Sugar | 5.91g | 0.12g | N/A |
| Tryptophan | 0.287mg | 0.227mg | 0% |
| Threonine | 0.688mg | 0.805mg | 0% |
| Isoleucine | 0.789mg | 0.893mg | 0% |
| Leucine | 1.472mg | 1.861mg | 0% |
| Lysine | 0.928mg | 1.549mg | 0% |
| Methionine | 0.362mg | 0.575mg | 0% |
| Phenylalanine | 0.951mg | 0.859mg | 0% |
| Valine | 1.094mg | 1.485mg | 0% |
| Histidine | 0.456mg | 0.589mg | 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:
21.58 g
Fats:
29.84 g
Carbs:
0.12 g
Water:
45.52 g
Other:
2.94 g
| Contains more FatsFats | +47% |
| Contains more CarbsCarbs | +25058.3% |
| Contains more ProteinProtein | +18.4% |
| Contains more WaterWater | +775.4% |
| Contains more OtherOther | +15.7% |
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
20.639 g
Monounsaturated fat:
Mono. Fat
6.808 g
Polyunsaturated fat:
Poly. Fat
0.709 g
| Contains less Sat. FatSaturated fat | -62.3% |
| Contains more Mono. FatMonounsaturated fat | +249.5% |
| Contains more Poly. FatPolyunsaturated fat | +1006.5% |
