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Cashew vs. Muenster cheese — In-Depth Nutrition Comparison

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What are the differences between cashew and muenster cheese?

  • Cashew is higher in copper, iron, manganese, magnesium, vitamin B1, and vitamin B6, yet muenster cheese is higher in calcium and vitamin B12.
  • Cashew's daily need coverage for copper is 240% more.
  • Cashew has 207 times more manganese than muenster cheese. While cashew has 1.655mg of manganese, muenster cheese has only 0.008mg.
  • The amount of saturated fat in cashew is lower.

We used Nuts, cashew nuts, raw and Cheese, muenster types in this article.

Infographic

Cashew vs Muenster cheese 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 19% 215% 12% 15% 10% 77% 201% 82% 1% 79%
Contains more MagnesiumMagnesium +981.5%
Contains more PotassiumPotassium +392.5%
Contains more IronIron +1529.3%
Contains more CopperCopper +6980.6%
Contains more ZincZinc +105.7%
Contains more PhosphorusPhosphorus +26.7%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +20587.5%
Contains more SeleniumSelenium +37.2%
Contains more CalciumCalcium +1837.8%

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% 99% 5.2% 9% 3.3% 74% 1.9% 11% 13% 184% 6.3% 9% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +246.2%
Contains more Vitamin B1Vitamin B1 +3153.8%
Contains more Vitamin B3Vitamin B3 +931.1%
Contains more Vitamin B5Vitamin B5 +354.7%
Contains more Vitamin B6Vitamin B6 +644.6%
Contains more Vitamin KVitamin K +1264%
Contains more FolateFolate +108.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +451.7%
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
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 g
Contains more FatsFats +46%
Contains more CarbsCarbs +2595.5%
Contains more ProteinProtein +28.5%
Contains more WaterWater +703.3%
Contains more OtherOther +44.1%

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
67% 31% 2%
Saturated fat: Sat. Fat 19.113 g
Monounsaturated fat: Mono. Fat 8.711 g
Polyunsaturated fat: Poly. Fat 0.661 g
Contains less Sat. FatSaturated fat -59.3%
Contains more Mono. FatMonounsaturated fat +173.2%
Contains more Poly. FatPolyunsaturated fat +1086.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Muenster cheese DV% diff.
Copper 2.195mg 0.031mg 240%
Iron 6.68mg 0.41mg 78%
Manganese 1.655mg 0.008mg 72%
Calcium 37mg 717mg 68%
Magnesium 292mg 27mg 63%
Vitamin B12 0µg 1.47µg 61%
Saturated fat 7.783g 19.113g 52%
Polyunsaturated fat 7.845g 0.661g 48%
Monounsaturated fat 23.797g 8.711g 38%
Vitamin B1 0.423mg 0.013mg 34%
Vitamin A 0µg 298µg 33%
Cholesterol 0mg 96mg 32%
Vitamin B6 0.417mg 0.056mg 28%
Sodium 12mg 628mg 27%
Zinc 5.78mg 2.81mg 27%
Vitamin K 34.1µg 2.5µg 26%
Fats 43.85g 30.04g 21%
Vitamin B2 0.058mg 0.32mg 20%
Phosphorus 593mg 468mg 18%
Potassium 660mg 134mg 15%
Fiber 3.3g 0g 13%
Vitamin B5 0.864mg 0.19mg 13%
Starch 23.49g 10%
Protein 18.22g 23.41g 10%
Carbs 30.19g 1.12g 10%
Selenium 19.9µg 14.5µg 10%
Calories 553kcal 368kcal 9%
Vitamin B3 1.062mg 0.103mg 6%
Vitamin E 0.9mg 0.26mg 4%
Vitamin D 0µg 0.6µg 3%
Folate 25µg 12µg 3%
Choline 15.4mg 3%
Vitamin D 0IU 22IU 3%
Vitamin C 0.5mg 0mg 1%
Net carbs 26.89g 1.12g N/A
Sugar 5.91g 1.12g N/A
Tryptophan 0.287mg 0.327mg 0%
Threonine 0.688mg 0.888mg 0%
Isoleucine 0.789mg 1.145mg 0%
Leucine 1.472mg 2.26mg 0%
Lysine 0.928mg 2.139mg 0%
Methionine 0.362mg 0.569mg 0%
Phenylalanine 0.951mg 1.24mg 0%
Valine 1.094mg 1.482mg 0%
Histidine 0.456mg 0.829mg 0%
Fructose 0.05g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Muenster 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
33%
Muenster cheese
Minerals Daily Need Coverage Score
200%
Cashew
71%
Muenster cheese

Comparison summary

Which food is lower in Sugar?
Muenster cheese
Muenster cheese is lower in Sugar (difference - 4.79g)
Which food is cheaper?
Muenster cheese
Muenster cheese is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 96mg)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 616mg)
Which food is lower in Saturated fat?
Cashew
Cashew is lower in Saturated fat (difference - 11.33g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 2)
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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.