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  6. Brunost vs. Cashew

Brunost vs. Cashew — In-Depth Nutrition Comparison

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How are brunost and cashew different?

  • Brunost is richer in vitamin B2, vitamin B12, vitamin B5, and calcium, while cashew is higher in copper, iron, manganese, magnesium, and zinc.
  • Cashew covers your daily need for copper, 235% more than brunost.
  • Cashew is lower in saturated fat.

Cheese, gjetost and Nuts, cashew nuts, raw types were used in this article.

Infographic

Brunost vs Cashew 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Cashew
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%
Contains more CalciumCalcium +981.1%
Contains more PotassiumPotassium +113.5%
Contains more MagnesiumMagnesium +317.1%
Contains more IronIron +1184.6%
Contains more CopperCopper +2643.8%
Contains more ZincZinc +407%
Contains more PhosphorusPhosphorus +33.6%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +4037.5%
Contains more SeleniumSelenium +37.2%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 111% 0% 79% 319% 15% 201% 63% 303% 0% 3.8%
Cashew
Cashew
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.7% 0% 0% 18% 106% 13% 20% 52% 96% 0% 85% 19%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +2282.8%
Contains more Vitamin B5Vitamin B5 +287.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +34.3%
Contains more Vitamin B3Vitamin B3 +30.6%
Contains more Vitamin B6Vitamin B6 +53.9%
Contains more FolateFolate +400%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Brunost Cashew DV% diff.
Copper 0.08mg 2.195mg 235%
Vitamin B2 1.382mg 0.058mg 102%
Vitamin B12 2.42µg 0µg 101%
Iron 0.52mg 6.68mg 77%
Manganese 0.04mg 1.655mg 70%
Magnesium 70mg 292mg 53%
Saturated fat 19.16g 7.783g 52%
Vitamin B5 3.351mg 0.864mg 50%
Polyunsaturated fat 0.938g 7.845g 46%
Zinc 1.14mg 5.78mg 42%
Monounsaturated fat 7.879g 23.797g 40%
Vitamin A 334µg 0µg 37%
Calcium 400mg 37mg 36%
Cholesterol 94mg 0mg 31%
Vitamin K 34.1µg 28%
Sodium 600mg 12mg 26%
Fats 29.51g 43.85g 22%
Potassium 1409mg 660mg 22%
Phosphorus 444mg 593mg 21%
Protein 9.65g 18.22g 17%
Fiber 0g 3.3g 13%
Vitamin B6 0.271mg 0.417mg 11%
Starch 23.49g 10%
Selenium 14.5µg 19.9µg 10%
Vitamin B1 0.315mg 0.423mg 9%
Vitamin E 0.9mg 6%
Folate 5µg 25µg 5%
Calories 466kcal 553kcal 4%
Carbs 42.65g 30.19g 4%
Vitamin B3 0.813mg 1.062mg 2%
Vitamin C 0mg 0.5mg 1%
Protein per 100 calories 2.1g 3.3g N/A
Calories per 10 g protein 483kcal 304kcal N/A
Weight per 100 calories 21g 18g N/A
Unsaturated / Saturated Fat ratio 0.46 4.1 N/A
Net carbs 42.65g 26.89g N/A
Sugar 5.91g N/A
Tryptophan 0.135mg 0.287mg 0%
Threonine 0.393mg 0.688mg 0%
Isoleucine 0.519mg 0.789mg 0%
Leucine 0.992mg 1.472mg 0%
Lysine 0.814mg 0.928mg 0%
Methionine 0.318mg 0.362mg 0%
Phenylalanine 0.54mg 0.951mg 0%
Valine 0.765mg 1.094mg 0%
Histidine 0.293mg 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
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
Contains more CarbsCarbs +41.3%
Contains more WaterWater +158.5%
Contains more OtherOther +87%
Contains more ProteinProtein +88.8%
Contains more FatsFats +48.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
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
Contains less Sat. FatSaturated fat -59.4%
Contains more Mono. FatMonounsaturated fat +202%
Contains more Poly. FatPolyunsaturated fat +736.4%

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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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.