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  6. Romano cheese vs. Cashew

Romano cheese vs. Cashew — In-Depth Nutrition Comparison

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A recap on differences between romano cheese and cashew

  • Romano cheese is higher in calcium and vitamin B12, yet cashew is higher in copper, iron, manganese, magnesium, and vitamin B1.
  • Cashew covers your daily copper needs 241% more than romano cheese.
  • The amount of cholesterol in cashew is lower.

Food varieties used in this article are Cheese, romano and Nuts, cashew nuts, raw.

Infographic

Romano cheese 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 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 +2775.7%
Contains more PhosphorusPhosphorus +28.2%
Contains more MagnesiumMagnesium +612.2%
Contains more PotassiumPotassium +667.4%
Contains more IronIron +767.5%
Contains more CopperCopper +7216.7%
Contains more ZincZinc +124%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +8175%
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 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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +537.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +291.3%
Contains more Vitamin B1Vitamin B1 +1043.2%
Contains more Vitamin B3Vitamin B3 +1279.2%
Contains more Vitamin B5Vitamin B5 +103.8%
Contains more Vitamin B6Vitamin B6 +390.6%
Contains more Vitamin KVitamin K +1450%
Contains more FolateFolate +257.1%

All nutrients comparison - raw data values

Nutrient Romano cheese Cashew DV% diff.
Copper 0.03mg 2.195mg 241%
Calcium 1064mg 37mg 103%
Iron 0.77mg 6.68mg 74%
Manganese 0.02mg 1.655mg 71%
Sodium 1433mg 12mg 62%
Magnesium 41mg 292mg 60%
Polyunsaturated fat 0.593g 7.845g 48%
Vitamin B12 1.12µg 0µg 47%
Saturated fat 17.115g 7.783g 42%
Monounsaturated fat 7.838g 23.797g 40%
Cholesterol 104mg 0mg 35%
Vitamin B1 0.037mg 0.423mg 32%
Zinc 2.58mg 5.78mg 29%
Vitamin K 2.2µg 34.1µg 27%
Protein 31.8g 18.22g 27%
Fats 26.94g 43.85g 26%
Vitamin B6 0.085mg 0.417mg 26%
Vitamin B2 0.37mg 0.058mg 24%
Phosphorus 760mg 593mg 24%
Potassium 86mg 660mg 17%
Fiber 0g 3.3g 13%
Vitamin A 96µg 0µg 11%
Starch 23.49g 10%
Selenium 14.5µg 19.9µg 10%
Vitamin B5 0.424mg 0.864mg 9%
Carbs 3.63g 30.19g 9%
Calories 387kcal 553kcal 8%
Vitamin B3 0.077mg 1.062mg 6%
Folate 7µg 25µg 5%
Vitamin E 0.23mg 0.9mg 4%
Vitamin D 0.5µg 0µg 3%
Choline 15.4mg 3%
Vitamin D 20IU 0IU 3%
Vitamin C 0mg 0.5mg 1%
Net carbs 3.63g 26.89g N/A
Sugar 0.73g 5.91g N/A
Tryptophan 0.429mg 0.287mg 0%
Threonine 1.171mg 0.688mg 0%
Isoleucine 1.685mg 0.789mg 0%
Leucine 3.071mg 1.472mg 0%
Lysine 2.941mg 0.928mg 0%
Methionine 0.852mg 0.362mg 0%
Phenylalanine 1.71mg 0.951mg 0%
Valine 2.183mg 1.094mg 0%
Histidine 1.231mg 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 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 ProteinProtein +74.5%
Contains more WaterWater +494.4%
Contains more OtherOther +164.6%
Contains more FatsFats +62.8%
Contains more CarbsCarbs +731.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 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 -54.5%
Contains more Mono. FatMonounsaturated fat +203.6%
Contains more Poly. FatPolyunsaturated fat +1222.9%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.