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Cheese vs. Cashew — In-Depth Nutrition Comparison

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What are the main differences between cheese and cashew?

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

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

Infographic

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.
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%
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 +1818.9%
Contains more SeleniumSelenium +43.2%
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%

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.
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%
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 DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +637.9%
Contains more Vitamin B12Vitamin B12 +∞%
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%
~equal in Folate ~25µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +25.5%
Contains more WaterWater +611.9%
Contains more OtherOther +46.1%
Contains more FatsFats +31.6%
Contains more CarbsCarbs +877%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -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
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
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
Contains more GlucoseGlucose +420%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
~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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.