Blue Cheese vs. Cashews
Nutrition comparison of Blue Cheese and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blue cheese
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blue cheese and cashews:
- Both cashews and blue cheese are high in calories, potassium, protein and saturated fat.
- Blue cheese has 10.8 times less sugar than cashew.
- Blue cheese has more beta-carotene than cashew, however, cashew contains more lutein + zeaxanthin than blue cheese.
- Blue cheese is an excellent source of Vitamin A and calcium.
- Cashew has more thiamin and Vitamin B6, however, blue cheese contains more riboflavin, pantothenic acid and Vitamin B12.
- Cashew is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Blue Cheese (Cheese, blue) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and blue cheese are high in calories. Cashew has 57% more calories than blue cheese - cashew has 553 calories per 100 grams and blue cheese has 353 calories.
For macronutrient ratios, blue cheese is heavier in protein, lighter in carbs and heavier in fat compared to cashews per calorie. Blue cheese has a macronutrient ratio of 24:3:73 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blue Cheese | Cashews | |
|---|---|---|
| Protein | 24% | 13% |
| Carbohydrates | 3% | 21% |
| Fat | 73% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and blue cheese has 92% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and blue cheese has 2.3g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has more dietary fiber than blue cheese - cashew has 3.3g of dietary fiber per 100 grams and blue cheese does not contain significant amounts.
sugar
Blue cheese has 10.8 times less sugar than cashew - cashew has 5.9g of sugar per 100 grams and blue cheese has 0.5g of sugar.
Protein
protein
Both cashews and blue cheese are high in protein. Blue cheese has 17% more protein than cashew - cashew has 18.2g of protein per 100 grams and blue cheese has 21.4g of protein.
Fat
saturated fat
Both cashews and blue cheese are high in saturated fat. Blue cheese has 140% more saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and blue cheese has 18.7g of saturated fat.
cholesterol
Cashew has less cholesterol than blue cheese - blue cheese has 75mg of cholesterol per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Cashews and blue cheese contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and blue cheese does not contain significant amounts.
Vitamin A
Blue cheese is an excellent source of Vitamin A and it has more Vitamin A than cashew - blue cheese has 198ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin D
Blue cheese has more Vitamin D than cashew - blue cheese has 21iu of Vitamin D per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and blue cheese contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and blue cheese has 0.25mg of Vitamin E.
Vitamin K
Cashew has 13 times more Vitamin K than blue cheese - cashew has 34.1ug of Vitamin K per 100 grams and blue cheese has 2.4ug of Vitamin K.
The B Vitamins
Cashew has more thiamin and Vitamin B6, however, blue cheese contains more riboflavin, pantothenic acid and Vitamin B12. Both blue cheese and cashews contain significant amounts of niacin and folate.
| Blue Cheese | Cashews | |
|---|---|---|
| Thiamin | 0.029 MG | 0.423 MG |
| Riboflavin | 0.382 MG | 0.058 MG |
| Niacin | 1.016 MG | 1.062 MG |
| Pantothenic acid | 1.729 MG | 0.864 MG |
| Vitamin B6 | 0.166 MG | 0.417 MG |
| Folate | 36 UG | 25 UG |
| Vitamin B12 | 1.22 UG | ~ |
Minerals
calcium
Blue cheese is an excellent source of calcium and it has 13 times more calcium than cashew - cashew has 37mg of calcium per 100 grams and blue cheese has 528mg of calcium.
iron
Cashew is an excellent source of iron and it has 20 times more iron than blue cheese - cashew has 6.7mg of iron per 100 grams and blue cheese has 0.31mg of iron.
potassium
Both cashews and blue cheese are high in potassium. Cashew has 158% more potassium than blue cheese - cashew has 660mg of potassium per 100 grams and blue cheese has 256mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, blue cheese has more beta-carotene than cashew per 100 grams, however, cashew contains more lutein + zeaxanthin than blue cheese per 100 grams.
| Blue Cheese | Cashews | |
|---|---|---|
| beta-carotene | 74 UG | ~ |
| lutein + zeaxanthin | ~ | 22 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blue cheese has more alpha linoleic acid (ALA) than cashew per 100 grams.
| Blue Cheese | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.264 G | 0.062 G |
| Total | 0.264 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than blue cheese per 100 grams.
| Blue Cheese | Cashews | |
|---|---|---|
| linoleic acid | 0.536 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.536 G | 8.048 G |
Customize your serving size
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: Blue Cheese (Cheese, blue) and Cashews (Nuts, cashew nuts, raw) .
Blue Cheese g
()
|
Daily Values (%) |
Cashews 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 | |||
FAQ
Does cashews or blue cheese contain more calories in 100 grams?Both cashews and blue cheese are high in calories. Cashew has 60% more calories than blue cheese - cashew has 553 calories in 100g and blue cheese has 353 calories.
Does cashews or blue cheese contain more calcium?
Blue cheese is a rich source of calcium and it has 13 times more calcium than cashew - cashew has 37mg of calcium in 100 grams and blue cheese has 528mg of calcium.
Does cashews or blue cheese contain more iron?
Cashew is an abundant source of iron and it has 20 times more iron than blue cheese - cashew has 6.7mg of iron in 100 grams and blue cheese has 0.31mg of iron.
Does cashews or blue cheese contain more potassium?
Both cashews and blue cheese are high in potassium. Cashew has 160% more potassium than blue cheese - cashew has 660mg of potassium in 100 grams and blue cheese has 256mg of potassium.