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  6. Cashew vs. Monterey Jack

Cashew vs. Monterey Jack — In-Depth Nutrition Comparison

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Important differences between cashew and monterey Jack

  • Cashew has more copper, iron, manganese, magnesium, vitamin B1, and vitamin K; however, monterey Jack has more calcium and vitamin B12.
  • Cashew's daily need coverage for copper is 240% more.
  • Cashew has 150 times more manganese than monterey Jack. Cashew has 1.655mg of manganese, while monterey Jack has 0.011mg.
  • Cashew is lower in saturated fat.

The food varieties used in the comparison are Nuts, cashew nuts, raw and Cheese, monterey.

Infographic

Cashew vs Monterey Jack 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
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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more MagnesiumMagnesium +981.5%
Contains more PotassiumPotassium +714.8%
Contains more IronIron +827.8%
Contains more CopperCopper +6759.4%
Contains more ZincZinc +92.7%
Contains more PhosphorusPhosphorus +33.6%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +14945.5%
Contains more SeleniumSelenium +37.2%
Contains more CalciumCalcium +1916.2%

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
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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +246.2%
Contains more Vitamin B1Vitamin B1 +2720%
Contains more Vitamin B3Vitamin B3 +1041.9%
Contains more Vitamin B5Vitamin B5 +311.4%
Contains more Vitamin B6Vitamin B6 +427.8%
Contains more Vitamin KVitamin K +1264%
Contains more FolateFolate +38.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +572.4%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Cashew Monterey Jack DV% diff.
Copper 2.195mg 0.032mg 240%
Iron 6.68mg 0.72mg 75%
Calcium 37mg 746mg 71%
Manganese 1.655mg 0.011mg 71%
Magnesium 292mg 27mg 63%
Saturated fat 7.783g 19.066g 51%
Polyunsaturated fat 7.845g 0.899g 46%
Monounsaturated fat 23.797g 8.751g 38%
Vitamin B12 0µg 0.83µg 35%
Vitamin B1 0.423mg 0.015mg 34%
Cholesterol 0mg 89mg 30%
Sodium 12mg 600mg 26%
Vitamin B2 0.058mg 0.39mg 26%
Vitamin K 34.1µg 2.5µg 26%
Vitamin B6 0.417mg 0.079mg 26%
Zinc 5.78mg 3mg 25%
Vitamin A 0µg 198µg 22%
Phosphorus 593mg 444mg 21%
Fats 43.85g 30.28g 21%
Potassium 660mg 81mg 17%
Protein 18.22g 24.48g 13%
Fiber 3.3g 0g 13%
Vitamin B5 0.864mg 0.21mg 13%
Starch 23.49g 10%
Carbs 30.19g 0.68g 10%
Selenium 19.9µg 14.5µg 10%
Calories 553kcal 373kcal 9%
Vitamin B3 1.062mg 0.093mg 6%
Vitamin E 0.9mg 0.26mg 4%
Vitamin D 0µg 0.6µg 3%
Choline 15.4mg 3%
Vitamin D 0IU 22IU 3%
Folate 25µg 18µg 2%
Vitamin C 0.5mg 0mg 1%
Net carbs 26.89g 0.68g N/A
Sugar 5.91g 0.5g N/A
Tryptophan 0.287mg 0.315mg 0%
Threonine 0.688mg 0.871mg 0%
Isoleucine 0.789mg 1.519mg 0%
Leucine 1.472mg 2.344mg 0%
Lysine 0.928mg 2.037mg 0%
Methionine 0.362mg 0.641mg 0%
Phenylalanine 0.951mg 1.289mg 0%
Valine 1.094mg 1.635mg 0%
Histidine 0.456mg 0.859mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more FatsFats +44.8%
Contains more CarbsCarbs +4339.7%
Contains more ProteinProtein +34.4%
Contains more WaterWater +688.7%
Contains more OtherOther +39.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
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% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -59.2%
Contains more Mono. FatMonounsaturated fat +171.9%
Contains more Poly. FatPolyunsaturated fat +772.6%

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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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.