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Cashew vs. Gouda cheese — In-Depth Nutrition Comparison

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How are cashew and gouda cheese different?

  • Cashew is higher in copper, iron, manganese, magnesium, and vitamin B1; however, gouda cheese is richer in calcium and vitamin B12.
  • Daily need coverage for copper for cashew is 240% higher.
  • Cashew contains 150 times more manganese than gouda cheese. While cashew contains 1.655mg of manganese, gouda cheese contains only 0.011mg.
  • Cashew has less saturated fat.
  • Gouda cheese has a lower glycemic index (0) than cashew (25).

Nuts, cashew nuts, raw and Cheese, gouda are the varieties used in this article.

Infographic

Cashew vs Gouda cheese infographic
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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
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 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more MagnesiumMagnesium +906.9%
Contains more PotassiumPotassium +445.5%
Contains more IronIron +2683.3%
Contains more CopperCopper +5997.2%
Contains more ZincZinc +48.2%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +14945.5%
Contains more SeleniumSelenium +37.2%
Contains more CalciumCalcium +1791.9%
~equal in Phosphorus ~546mg

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
8
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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +275%
Contains more Vitamin B1Vitamin B1 +1310%
Contains more Vitamin B3Vitamin B3 +1585.7%
Contains more Vitamin B5Vitamin B5 +154.1%
Contains more Vitamin B6Vitamin B6 +421.3%
Contains more Vitamin KVitamin K +1382.6%
Contains more FolateFolate +19%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +475.9%
Contains more Vitamin B12Vitamin B12 +∞%

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
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more FatsFats +59.8%
Contains more CarbsCarbs +1259.9%
Contains more ProteinProtein +36.9%
Contains more WaterWater +697.3%
Contains more OtherOther +55.1%

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% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -55.8%
Contains more Mono. FatMonounsaturated fat +207.2%
Contains more Poly. FatPolyunsaturated fat +1094.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Gouda cheese DV% diff.
Copper 2.195mg 0.036mg 240%
Iron 6.68mg 0.24mg 81%
Manganese 1.655mg 0.011mg 71%
Calcium 37mg 700mg 66%
Vitamin B12 0µg 1.54µg 64%
Magnesium 292mg 29mg 63%
Polyunsaturated fat 7.845g 0.657g 48%
Saturated fat 7.783g 17.614g 45%
Monounsaturated fat 23.797g 7.747g 40%
Cholesterol 0mg 114mg 38%
Sodium 12mg 819mg 35%
Vitamin B1 0.423mg 0.03mg 33%
Vitamin K 34.1µg 2.3µg 27%
Vitamin B6 0.417mg 0.08mg 26%
Fats 43.85g 27.44g 25%
Vitamin B2 0.058mg 0.334mg 21%
Vitamin A 0µg 165µg 18%
Zinc 5.78mg 3.9mg 17%
Potassium 660mg 121mg 16%
Fiber 3.3g 0g 13%
Protein 18.22g 24.94g 13%
Vitamin B5 0.864mg 0.34mg 10%
Calories 553kcal 356kcal 10%
Selenium 19.9µg 14.5µg 10%
Starch 23.49g 10%
Carbs 30.19g 2.22g 9%
Phosphorus 593mg 546mg 7%
Vitamin B3 1.062mg 0.063mg 6%
Vitamin E 0.9mg 0.24mg 4%
Vitamin D 0µg 0.5µg 3%
Choline 15.4mg 3%
Vitamin D 0IU 20IU 3%
Vitamin C 0.5mg 0mg 1%
Folate 25µg 21µg 1%
Net carbs 26.89g 2.22g N/A
Sugar 5.91g 2.22g N/A
Tryptophan 0.287mg 0.352mg 0%
Threonine 0.688mg 0.93mg 0%
Isoleucine 0.789mg 1.306mg 0%
Leucine 1.472mg 2.564mg 0%
Lysine 0.928mg 2.654mg 0%
Methionine 0.362mg 0.719mg 0%
Phenylalanine 0.951mg 1.431mg 0%
Valine 1.094mg 1.806mg 0%
Histidine 0.456mg 1.032mg 0%
Fructose 0.05g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Gouda cheese
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
32%
Gouda cheese
Minerals Daily Need Coverage Score
200%
Cashew
79%
Gouda cheese

Comparison summary

Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 3.69g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 25)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 114mg)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 807mg)
Which food is lower in Saturated fat?
Cashew
Cashew is lower in Saturated fat (difference - 9.831g)
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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.