Mozzarella Cheese vs. Cashews
Nutrition comparison of Mozzarella Cheese and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mozzarella cheese
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mozzarella cheese and cashews:
- Both cashews and mozzarella cheese are high in calories, protein and saturated fat.
- Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, mozzarella cheese contains more riboflavin and Vitamin B12.
- Cashew is an excellent source of dietary fiber, iron and potassium.
- Mozzarella cheese has 4.8 times less sugar than cashew.
- Mozzarella cheese has more beta-carotene than cashew, however, cashew contains more lutein + zeaxanthin than mozzarella cheese.
- Mozzarella cheese is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and mozzarella cheese are high in calories. Cashew has 74% more calories than mozzarella cheese - cashew has 553 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 cashews for fat. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mozzarella Cheese | Cashews | |
|---|---|---|
| Protein | 27% | 13% |
| Carbohydrates | 3% | 21% |
| Fat | 70% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and mozzarella cheese has 92% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and mozzarella cheese has 2.5g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has more dietary fiber than mozzarella cheese - cashew has 3.3g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.
sugar
Mozzarella cheese has 4.8 times less sugar than cashew - cashew has 5.9g of sugar per 100 grams and mozzarella cheese has 1g of sugar.
Protein
protein
Both cashews and mozzarella cheese are high in protein. Mozzarella cheese has 19% more protein than cashew - cashew has 18.2g of protein per 100 grams and mozzarella cheese has 21.6g of protein.
Fat
saturated fat
Both cashews and mozzarella cheese are high in saturated fat. Mozzarella cheese has 100% more saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and mozzarella cheese has 15.6g of saturated fat.
cholesterol
Cashew has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Cashews and mozzarella cheese contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and mozzarella cheese does not contain significant amounts.
Vitamin A
Mozzarella cheese is an excellent source of Vitamin A and it has more Vitamin A than cashew - mozzarella cheese has 197ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin D
Mozzarella cheese has more Vitamin D than cashew - mozzarella cheese has 18iu of Vitamin D per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and mozzarella cheese contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and mozzarella cheese has 0.21mg of Vitamin E.
Vitamin K
Cashew has 12 times more Vitamin K than mozzarella cheese - cashew has 34.1ug of Vitamin K per 100 grams and mozzarella cheese has 2.5ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, mozzarella cheese contains more riboflavin and Vitamin B12.
| Mozzarella Cheese | Cashews | |
|---|---|---|
| Thiamin | 0.016 MG | 0.423 MG |
| Riboflavin | 0.27 MG | 0.058 MG |
| Niacin | 0.094 MG | 1.062 MG |
| Pantothenic acid | 0.071 MG | 0.864 MG |
| Vitamin B6 | 0.062 MG | 0.417 MG |
| Folate | 8 UG | 25 UG |
| Vitamin B12 | 0.73 UG | ~ |
Minerals
calcium
Mozzarella cheese is an excellent source of calcium and it has 14 times more calcium than cashew - cashew has 37mg of calcium per 100 grams and mozzarella cheese has 575mg of calcium.
iron
Cashew is an excellent source of iron and it has 32 times more iron than mozzarella cheese - cashew has 6.7mg of iron per 100 grams and mozzarella cheese has 0.2mg of iron.
potassium
Cashew is an excellent source of potassium and it has 780% more potassium than mozzarella cheese - cashew has 660mg of potassium per 100 grams and mozzarella cheese has 75mg 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, mozzarella cheese has more beta-carotene than cashew per 100 grams, however, cashew contains more lutein + zeaxanthin than mozzarella cheese per 100 grams.
| Mozzarella Cheese | Cashews | |
|---|---|---|
| beta-carotene | 63 UG | ~ |
| lutein + zeaxanthin | ~ | 22 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mozzarella cheese has more alpha linoleic acid (ALA) than cashew per 100 grams.
| Mozzarella Cheese | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.062 G |
| Total | 0.212 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than mozzarella cheese per 100 grams.
| Mozzarella Cheese | Cashews | |
|---|---|---|
| linoleic acid | 0.566 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.566 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: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Cashews (Nuts, cashew nuts, raw) .
Mozzarella 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 mozzarella cheese contain more calories in 100 grams?Both cashews and mozzarella cheese are high in calories. Cashew has 70% more calories than mozzarella cheese - cashew has 553 calories in 100g and mozzarella cheese has 318 calories.
Does cashews or mozzarella cheese contain more calcium?
Mozzarella cheese is a rich source of calcium and it has 14 times more calcium than cashew - cashew has 37mg of calcium in 100 grams and mozzarella cheese has 575mg of calcium.
Does cashews or mozzarella cheese contain more iron?
Cashew is an abundant source of iron and it has 32 times more iron than mozzarella cheese - cashew has 6.7mg of iron in 100 grams and mozzarella cheese has 0.2mg of iron.
Does cashews or mozzarella cheese contain more potassium?
Cashew is a rich source of potassium and it has 780% more potassium than mozzarella cheese - cashew has 660mg of potassium in 100 grams and mozzarella cheese has 75mg of potassium.