Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mozzarella cheese
versus
cashew butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mozzarella cheese and cashew butter:
Both cashew butter and mozzarella cheese are high in calories. Cashew butter has 85% more calories than mozzarella cheese - cashew butter has 587 calories per 100 grams and mozzarella cheese has 318 calories.
For macronutrient ratios, mozzarella cheese is heavier in protein, lighter in carbs and similar to cashew butter for fat. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for cashew butter, 11:18:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mozzarella Cheese | Cashew Butter | |
|---|---|---|
| Protein | 27% | 11% |
| Carbohydrates | 3% | 18% |
| Fat | 70% | 71% |
| Alcohol | ~ | ~ |
Mozzarella cheese has signficantly less carbohydrates than cashew butter - cashew butter has 27.6g of total carbs per 100 grams and mozzarella cheese has 2.5g of carbohydrates.
Cashew butter has signficantly more dietary fiber than mozzarella cheese - cashew butter has 2g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.
Cashew butter has less sugar than mozzarella cheese - mozzarella cheese has 1g of sugar per 100 grams and cashew butter does not contain significant amounts.
Both cashew butter and mozzarella cheese are high in protein. Mozzarella cheese has 23% more protein than cashew butter - cashew butter has 17.6g of protein per 100 grams and mozzarella cheese has 21.6g of protein.
Both cashew butter and mozzarella cheese are high in saturated fat. Mozzarella cheese has 59% more saturated fat than cashew butter - cashew butter has 9.8g of saturated fat per 100 grams and mozzarella cheese has 15.6g of saturated fat.
Cashew butter has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and cashew butter does not contain significant amounts.
Mozzarella cheese is an excellent source of Vitamin A and it has more Vitamin A than cashew butter - mozzarella cheese has 197ug of Vitamin A per 100 grams and cashew butter does not contain significant amounts.
Mozzarella cheese has more Vitamin D than cashew butter - mozzarella cheese has 18iu of Vitamin D per 100 grams and cashew butter does not contain significant amounts.
Mozzarella cheese and cashew butter contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.
Mozzarella cheese and cashew butter contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and cashew butter does not contain significant amounts.
Cashew butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, mozzarella cheese contains more Vitamin B12. Both mozzarella cheese and cashew butter contain significant amounts of riboflavin.
| Mozzarella Cheese | Cashew Butter | |
|---|---|---|
| Thiamin | 0.016 MG | 0.312 MG |
| Riboflavin | 0.27 MG | 0.187 MG |
| Niacin | 0.094 MG | 1.599 MG |
| Pantothenic acid | 0.071 MG | 1.201 MG |
| Vitamin B6 | 0.062 MG | 0.252 MG |
| Folate | 8 UG | 68 UG |
| Vitamin B12 | 0.73 UG | ~ |
Both cashew butter and mozzarella cheese are high in calcium. Mozzarella cheese has 12 times more calcium than cashew butter - cashew butter has 43mg of calcium per 100 grams and mozzarella cheese has 575mg of calcium.
Cashew butter is an excellent source of iron and it has 24 times more iron than mozzarella cheese - cashew butter has 5mg of iron per 100 grams and mozzarella cheese has 0.2mg of iron.
Cashew butter is an excellent source of potassium and it has 628% more potassium than mozzarella cheese - cashew butter has 546mg of potassium per 100 grams and mozzarella cheese has 75mg of potassium.
For omega-3 fatty acids, both mozzarella cheese and cashew butter contain significant amounts of alpha linoleic acid (ALA).
| Mozzarella Cheese | Cashew Butter | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.171 G |
| Total | 0.212 G | 0.171 G |
Comparing omega-6 fatty acids, cashew butter has more linoleic acid than mozzarella cheese per 100 grams.
| Mozzarella Cheese | Cashew Butter | |
|---|---|---|
| linoleic acid | 0.566 G | 8.166 G |
| Total | 0.566 G | 8.166 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Cashew Butter (Nuts, cashew butter, plain, without salt added) .
Mozzarella Cheese g
()
|
Daily Values (%) |
Cashew Butter g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||