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  6. Cashew vs. Swiss cheese

Cashew vs. Swiss cheese — In-Depth Nutrition Comparison

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What are the differences between cashew and Swiss cheese?

  • Cashew is higher in copper, iron, manganese, magnesium, vitamin B1, and vitamin K, yet Swiss cheese is higher in vitamin B12 and calcium.
  • Cashew's daily need coverage for copper is 239% more.
  • Cashew has 64 times more manganese than Swiss cheese. While cashew has 1.655mg of manganese, Swiss cheese has only 0.026mg.
  • The amount of saturated fat in cashew is lower.

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

Infographic

Cashew vs Swiss 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
Cashew
7
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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +784.8%
Contains more PotassiumPotassium +816.7%
Contains more IronIron +5038.5%
Contains more CopperCopper +4570.2%
Contains more ZincZinc +32.3%
Contains less SodiumSodium -93.6%
Contains more ManganeseManganese +6265.4%
Contains more CalciumCalcium +2305.4%
Contains more SeleniumSelenium +50.8%
~equal in Phosphorus ~574mg

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +3745.5%
Contains more Vitamin B3Vitamin B3 +1559.4%
Contains more Vitamin B5Vitamin B5 +144.8%
Contains more Vitamin B6Vitamin B6 +487.3%
Contains more Vitamin KVitamin K +2335.7%
Contains more FolateFolate +150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +420.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more FatsFats +41.5%
Contains more CarbsCarbs +1996.5%
Contains more ProteinProtein +48%
Contains more WaterWater +623.7%
Contains more OtherOther +17.3%

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% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -57.3%
Contains more Mono. FatMonounsaturated fat +195.8%
Contains more Poly. FatPolyunsaturated fat +485%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Swiss cheese DV% diff.
Copper 2.195mg 0.047mg 239%
Vitamin B12 0µg 3.06µg 128%
Calcium 37mg 890mg 85%
Iron 6.68mg 0.13mg 82%
Manganese 1.655mg 0.026mg 71%
Magnesium 292mg 33mg 62%
Saturated fat 7.783g 18.227g 47%
Polyunsaturated fat 7.845g 1.341g 43%
Monounsaturated fat 23.797g 8.046g 39%
Vitamin B1 0.423mg 0.011mg 34%
Vitamin A 0µg 288µg 32%
Cholesterol 0mg 93mg 31%
Vitamin B6 0.417mg 0.071mg 27%
Vitamin K 34.1µg 1.4µg 27%
Fats 43.85g 30.99g 20%
Vitamin B2 0.058mg 0.302mg 19%
Selenium 19.9µg 30µg 18%
Protein 18.22g 26.96g 17%
Potassium 660mg 72mg 17%
Zinc 5.78mg 4.37mg 13%
Fiber 3.3g 0g 13%
Starch 23.49g 10%
Vitamin B5 0.864mg 0.353mg 10%
Carbs 30.19g 1.44g 10%
Calories 553kcal 393kcal 8%
Sodium 12mg 187mg 8%
Vitamin B3 1.062mg 0.064mg 6%
Folate 25µg 10µg 4%
Phosphorus 593mg 574mg 3%
Choline 15.5mg 3%
Vitamin E 0.9mg 0.6mg 2%
Vitamin C 0.5mg 0mg 1%
Net carbs 26.89g 1.44g N/A
Sugar 5.91g 0g N/A
Trans fat 0.987g N/A
Tryptophan 0.287mg 0.401mg 0%
Threonine 0.688mg 1.038mg 0%
Isoleucine 0.789mg 1.537mg 0%
Leucine 1.472mg 2.959mg 0%
Lysine 0.928mg 2.585mg 0%
Methionine 0.362mg 0.784mg 0%
Phenylalanine 0.951mg 1.662mg 0%
Valine 1.094mg 2.139mg 0%
Histidine 0.456mg 1.065mg 0%
Fructose 0.05g 0g 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Swiss 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
48%
Swiss cheese
Minerals Daily Need Coverage Score
200%
Cashew
87%
Swiss cheese

Comparison summary

Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 5.91g)
Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 93mg)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 175mg)
Which food is lower in Saturated fat?
Cashew
Cashew is lower in Saturated fat (difference - 10.444g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 2)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $1.1)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins

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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.