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Cashew vs. Ricotta — In-Depth Nutrition Comparison

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Summary of differences between cashew and ricotta

  • Cashew has more copper, iron, manganese, magnesium, phosphorus, zinc, vitamin B1, vitamin B6, and vitamin K; however, ricotta is higher in calcium.
  • Cashew covers your daily need for copper, 242% more than ricotta.
  • Cashew has 276 times more manganese than ricotta. While cashew has 1.655mg of manganese, ricotta has only 0.006mg.

These are the specific foods used in this comparison Nuts, cashew nuts, raw and Cheese, ricotta, whole milk.

Infographic

Cashew vs Ricotta 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +2554.5%
Contains more PotassiumPotassium +528.6%
Contains more IronIron +1657.9%
Contains more CopperCopper +10352.4%
Contains more ZincZinc +398.3%
Contains more PhosphorusPhosphorus +275.3%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +27483.3%
Contains more SeleniumSelenium +37.2%
Contains more CalciumCalcium +459.5%

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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +718.2%
Contains more Vitamin B1Vitamin B1 +3153.8%
Contains more Vitamin B3Vitamin B3 +921.2%
Contains more Vitamin B5Vitamin B5 +305.6%
Contains more Vitamin B6Vitamin B6 +869.8%
Contains more Vitamin KVitamin K +3000%
Contains more FolateFolate +108.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +236.2%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Cashew Ricotta DV% diff.
Copper 2.195mg 0.021mg 242%
Iron 6.68mg 0.38mg 79%
Manganese 1.655mg 0.006mg 72%
Magnesium 292mg 11mg 67%
Phosphorus 593mg 158mg 62%
Polyunsaturated fat 7.845g 0.385g 50%
Monounsaturated fat 23.797g 3.627g 50%
Fats 43.85g 12.98g 47%
Zinc 5.78mg 1.16mg 42%
Vitamin B1 0.423mg 0.013mg 34%
Vitamin B6 0.417mg 0.043mg 29%
Vitamin K 34.1µg 1.1µg 28%
Calories 553kcal 174kcal 19%
Calcium 37mg 207mg 17%
Cholesterol 0mg 51mg 17%
Potassium 660mg 105mg 16%
Vitamin B12 0µg 0.34µg 14%
Protein 18.22g 11.26g 14%
Fiber 3.3g 0g 13%
Vitamin B5 0.864mg 0.213mg 13%
Vitamin A 0µg 120µg 13%
Vitamin B2 0.058mg 0.195mg 11%
Selenium 19.9µg 14.5µg 10%
Starch 23.49g 10%
Carbs 30.19g 3.04g 9%
Vitamin B3 1.062mg 0.104mg 6%
Vitamin E 0.9mg 0.11mg 5%
Sodium 12mg 84mg 3%
Folate 25µg 12µg 3%
Choline 17.5mg 3%
Saturated fat 7.783g 8.295g 2%
Vitamin D 0µg 0.2µg 1%
Vitamin C 0.5mg 0mg 1%
Vitamin D 0IU 10IU 1%
Net carbs 26.89g 3.04g N/A
Sugar 5.91g 0.27g N/A
Tryptophan 0.287mg 0.125mg 0%
Threonine 0.688mg 0.517mg 0%
Isoleucine 0.789mg 0.589mg 0%
Leucine 1.472mg 1.221mg 0%
Lysine 0.928mg 1.338mg 0%
Methionine 0.362mg 0.281mg 0%
Phenylalanine 0.951mg 0.556mg 0%
Valine 1.094mg 0.692mg 0%
Histidine 0.456mg 0.459mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more ProteinProtein +61.8%
Contains more FatsFats +237.8%
Contains more CarbsCarbs +893.1%
Contains more OtherOther +149%
Contains more WaterWater +1278.8%

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains more Mono. FatMonounsaturated fat +556.1%
Contains more Poly. FatPolyunsaturated fat +1937.7%
~equal in Saturated fat ~8.295g

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.