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Cashew vs. Cheese — In-Depth Nutrition Comparison

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What are the main differences between cashew and cheese?

  • Cashew is richer in copper, iron, manganese, magnesium, and vitamin B1, while cheese is higher in calcium, vitamin B12, and vitamin B2.
  • Cashew's daily need coverage for copper is 241% higher.
  • Cheese has 61 times less manganese than cashew. Cashew has 1.655mg of manganese, while cheese has 0.027mg.
  • Cashew is lower in saturated fat.
  • Cashew has a higher glycemic index (25) than cheese (0).

We used Nuts, cashew nuts, raw and Cheese, cheddar types in this comparison.

Infographic

Cashew vs 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
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%
Cheese
Cheese
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +981.5%
Contains more PotassiumPotassium +768.4%
Contains more IronIron +4671.4%
Contains more CopperCopper +7216.7%
Contains more ZincZinc +58.8%
Contains more PhosphorusPhosphorus +30.3%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +6029.6%
Contains more CalciumCalcium +1818.9%
Contains more SeleniumSelenium +43.2%

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.
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%
Cheese
Cheese
4
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% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +26.8%
Contains more Vitamin B1Vitamin B1 +1358.6%
Contains more Vitamin B3Vitamin B3 +1700%
Contains more Vitamin B5Vitamin B5 +110.7%
Contains more Vitamin B6Vitamin B6 +531.8%
Contains more Vitamin KVitamin K +1320.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +637.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient Cashew Cheese DV% diff.
Copper 2.195mg 0.03mg 241%
Iron 6.68mg 0.14mg 82%
Manganese 1.655mg 0.027mg 71%
Calcium 37mg 710mg 67%
Magnesium 292mg 27mg 63%
Saturated fat 7.783g 18.867g 50%
Vitamin B12 0µg 1.1µg 46%
Polyunsaturated fat 7.845g 1.421g 43%
Vitamin A 0µg 330µg 37%
Monounsaturated fat 23.797g 9.246g 36%
Cholesterol 0mg 99mg 33%
Vitamin B1 0.423mg 0.029mg 33%
Sodium 12mg 653mg 28%
Vitamin B2 0.058mg 0.428mg 28%
Vitamin B6 0.417mg 0.066mg 27%
Vitamin K 34.1µg 2.4µg 26%
Phosphorus 593mg 455mg 20%
Zinc 5.78mg 3.64mg 19%
Potassium 660mg 76mg 17%
Fats 43.85g 33.31g 16%
Selenium 19.9µg 28.5µg 16%
Fiber 3.3g 0g 13%
Starch 23.49g 10%
Protein 18.22g 22.87g 9%
Carbs 30.19g 3.09g 9%
Vitamin B5 0.864mg 0.41mg 9%
Calories 553kcal 404kcal 7%
Vitamin B3 1.062mg 0.059mg 6%
Vitamin D* 0 IU 24 IU 3%
Vitamin D 0µg 0.6µg 3%
Choline 16.5mg 3%
Vitamin C 0.5mg 0mg 1%
Vitamin E 0.9mg 0.71mg 1%
Folate 25µg 27µg 1%
Protein per 100 calories 3.3g 5.7g N/A
Calories per 10 g protein 304kcal 177kcal N/A
Weight per 100 calories 18g 25g N/A
Unsaturated / Saturated Fat ratio 4.1 0.57 N/A
Net carbs 26.89g 3.09g N/A
Sugar 5.91g 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.287mg 0.547mg 0%
Threonine 0.688mg 1.044mg 0%
Isoleucine 0.789mg 1.206mg 0%
Leucine 1.472mg 1.939mg 0%
Lysine 0.928mg 1.025mg 0%
Methionine 0.362mg 0.547mg 0%
Phenylalanine 0.951mg 1.074mg 0%
Valine 1.094mg 1.404mg 0%
Histidine 0.456mg 0.547mg 0%
Fructose 0.05g 0g 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A

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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more FatsFats +31.6%
Contains more CarbsCarbs +877%
Contains more ProteinProtein +25.5%
Contains more WaterWater +611.9%
Contains more OtherOther +46.1%

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
Cheese
Cheese
0
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -58.7%
Contains more Mono. FatMonounsaturated fat +157.4%
Contains more Poly. FatPolyunsaturated fat +452.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
Cashew
3
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cheese
Cheese
3
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more GlucoseGlucose +420%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Maltose ~0g

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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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.