Cheese vs. Cashews
Nutrition comparison of Cheese and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and cashews:
- Both cashews and cheese are high in calories, protein and saturated fat.
- Cashew has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cheese contains more riboflavin and Vitamin B12.
- Cashew is an excellent source of dietary fiber, iron and potassium.
- Cheese has more beta-carotene than cashew, however, cashew contains more lutein + zeaxanthin than cheese.
- Cheese is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and cheese are high in calories. Cashew has 44% more calories than cheese - cashew has 553 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is heavier in protein, much lighter in carbs and heavier in fat compared to cashews per calorie. Cheese has a macronutrient ratio of 25:0:75 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Cashews | |
|---|---|---|
| Protein | 25% | 13% |
| Carbohydrates | ~ | 21% |
| Fat | 75% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and cheese has 100% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has more dietary fiber than cheese - cashew has 3.3g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both cashews and cheese are high in protein. Cheese has 29% more protein than cashew - cashew has 18.2g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Both cashews and cheese are high in saturated fat. Cheese has 106% more saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Cashew has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Cashews and cheese contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than cashew - cheese has 174ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than cashew - cheese has 21iu of Vitamin D per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and cheese contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Cashew has 12 times more Vitamin K than cheese - cashew has 34.1ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cheese contains more riboflavin and Vitamin B12. Both cheese and cashews contain significant amounts of folate.
| Cheese | Cashews | |
|---|---|---|
| Thiamin | 0.023 MG | 0.423 MG |
| Riboflavin | 0.318 MG | 0.058 MG |
| Niacin | 0.114 MG | 1.062 MG |
| Pantothenic acid | 0.249 MG | 0.864 MG |
| Vitamin B6 | 0.061 MG | 0.417 MG |
| Folate | 13 UG | 25 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Cheese is an excellent source of calcium and it has 16 times more calcium than cashew - cashew has 37mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Cashew is an excellent source of iron and it has 10 times more iron than cheese - cashew has 6.7mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Cashew is an excellent source of potassium and it has 676% more potassium than cheese - cashew has 660mg of potassium per 100 grams and cheese has 85mg 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, cheese has more beta-carotene than cashew per 100 grams, however, cashew contains more lutein + zeaxanthin than cheese per 100 grams.
| Cheese | Cashews | |
|---|---|---|
| beta-carotene | 56 UG | ~ |
| lutein + zeaxanthin | ~ | 22 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than cashew per 100 grams.
| Cheese | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.062 G |
| Total | 0.332 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than cheese per 100 grams.
| Cheese | Cashews | |
|---|---|---|
| linoleic acid | 0.532 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.532 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.
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 cheese contain more calories in 100 grams?Both cashews and cheese are high in calories. Cashew has 40% more calories than cheese - cashew has 553 calories in 100g and cheese has 384 calories.
Does cashews or cheese contain more calcium?
Cheese is a rich source of calcium and it has 16 times more calcium than cashew - cashew has 37mg of calcium in 100 grams and cheese has 659mg of calcium.
Does cashews or cheese contain more iron?
Cashew is an abundant source of iron and it has 10 times more iron than cheese - cashew has 6.7mg of iron in 100 grams and cheese has 0.59mg of iron.
Does cashews or cheese contain more potassium?
Cashew is a rich source of potassium and it has 680% more potassium than cheese - cashew has 660mg of potassium in 100 grams and cheese has 85mg of potassium.