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  6. Ricotta vs. Cashew

Ricotta vs. Cashew — In-Depth Nutrition Comparison

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Summary of differences between ricotta and cashew

  • Ricotta has more calcium; however, cashew is higher in copper, iron, manganese, magnesium, phosphorus, zinc, vitamin B1, vitamin B6, and vitamin K.
  • Cashew covers your daily need for copper, 242% more than ricotta.
  • Ricotta has 6 times more calcium than cashew. While ricotta has 207mg of calcium, cashew has only 37mg.

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

Infographic

Ricotta 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
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%
Contains more CalciumCalcium +459.5%
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%

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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
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 +236.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
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%

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 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 more Mono. FatMonounsaturated fat +556.1%
Contains more Poly. FatPolyunsaturated fat +1937.7%
~equal in Saturated fat ~7.783g

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