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  6. Swiss cheese vs. Cashew

Swiss cheese vs. Cashew — In-Depth Nutrition Comparison

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What are the differences between Swiss cheese and cashew?

  • Swiss cheese is higher in vitamin B12 and calcium, yet cashew is higher in copper, iron, manganese, magnesium, vitamin B1, and vitamin K.
  • Cashew's daily need coverage for copper is 239% more.
  • The amount of cholesterol in cashew is lower.

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

Infographic

Swiss cheese vs Cashew infographic
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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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
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%
Contains more CalciumCalcium +2305.4%
Contains more SeleniumSelenium +50.8%
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%
~equal in Phosphorus ~593mg

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
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 B2Vitamin B2 +420.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 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 -57.3%
Contains more Mono. FatMonounsaturated fat +195.8%
Contains more Poly. FatPolyunsaturated fat +485%

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