Cheddar Cheese vs. Cashews
Nutrition comparison of Cheddar Cheese and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and cashews:
- Both cashews and cheddar cheese are high in calories, protein and saturated fat.
- Cashew has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cheddar cheese contains more riboflavin and Vitamin B12.
- Cashew is an excellent source of dietary fiber, iron and potassium.
- Cheddar cheese has 11.3 times less sugar than cashew.
- Cheddar cheese has more beta-carotene than cashew, however, cashew contains more lutein + zeaxanthin than cheddar cheese.
- Cheddar cheese is an excellent source of Vitamin A and calcium.
- For omega-3 fatty acids, cheddar cheese has more dpa than cashew.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and cheddar cheese are high in calories. Cashew has 37% more calories than cheddar cheese - cashew has 553 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is heavier in protein, lighter in carbs and heavier in fat compared to cashews per calorie. Cheddar cheese has a macronutrient ratio of 23:4:74 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Cashews | |
|---|---|---|
| Protein | 23% | 13% |
| Carbohydrates | 4% | 21% |
| Fat | 74% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and cheddar cheese has 89% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has more dietary fiber than cheddar cheese - cashew has 3.3g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Cheddar cheese has 11.3 times less sugar than cashew - cashew has 5.9g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Protein
protein
Both cashews and cheddar cheese are high in protein. Cheddar cheese has 26% more protein than cashew - cashew has 18.2g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Both cashews and cheddar cheese are high in saturated fat. Cheddar cheese has 142% more saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
Cashew has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Cashews and cheddar cheese contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and cheddar cheese does not contain significant amounts.
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has more Vitamin A than cashew - cheddar cheese has 337ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin D
Cheddar cheese has more Vitamin D than cashew - cheddar cheese has 24iu of Vitamin D per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and cheddar cheese contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Cashew has 13 times more Vitamin K than cheddar cheese - cashew has 34.1ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cheddar cheese contains more riboflavin and Vitamin B12. Both cheddar cheese and cashews contain significant amounts of folate.
| Cheddar Cheese | Cashews | |
|---|---|---|
| Thiamin | 0.029 MG | 0.423 MG |
| Riboflavin | 0.428 MG | 0.058 MG |
| Niacin | 0.059 MG | 1.062 MG |
| Pantothenic acid | 0.41 MG | 0.864 MG |
| Vitamin B6 | 0.066 MG | 0.417 MG |
| Folate | 27 UG | 25 UG |
| Vitamin B12 | 1.1 UG | ~ |
Minerals
calcium
Cheddar cheese is an excellent source of calcium and it has 18 times more calcium than cashew - cashew has 37mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Cashew is an excellent source of iron and it has 46 times more iron than cheddar cheese - cashew has 6.7mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Cashew is an excellent source of potassium and it has 768% more potassium than cheddar cheese - cashew has 660mg of potassium per 100 grams and cheddar cheese has 76mg 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, cheddar cheese has more beta-carotene than cashew per 100 grams, however, cashew contains more lutein + zeaxanthin than cheddar cheese per 100 grams.
| Cheddar Cheese | Cashews | |
|---|---|---|
| beta-carotene | 85 UG | ~ |
| lutein + zeaxanthin | ~ | 22 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheddar cheese has more DPA than cashew per 100 grams. Both cheddar cheese and cashews contain significant amounts of alpha linoleic acid (ALA).
| Cheddar Cheese | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.062 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than cheddar cheese per 100 grams.
| Cheddar Cheese | Cashews | |
|---|---|---|
| other omega 6 | 0.048 G | 0.266 G |
| linoleic acid | 1.171 G | 7.782 G |
| Total | 1.219 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: Cheddar Cheese (Cheese, cheddar) and Cashews (Nuts, cashew nuts, raw) .
Cheddar 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 cheddar cheese contain more calories in 100 grams?Both cashews and cheddar cheese are high in calories. Cashew has 40% more calories than cheddar cheese - cashew has 553 calories in 100g and cheddar cheese has 403 calories.
Does cashews or cheddar cheese contain more calcium?
Cheddar cheese is a rich source of calcium and it has 18 times more calcium than cashew - cashew has 37mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.
Does cashews or cheddar cheese contain more iron?
Cashew is an abundant source of iron and it has 46 times more iron than cheddar cheese - cashew has 6.7mg of iron in 100 grams and cheddar cheese has 0.14mg of iron.
Does cashews or cheddar cheese contain more potassium?
Cashew is a rich source of potassium and it has 770% more potassium than cheddar cheese - cashew has 660mg of potassium in 100 grams and cheddar cheese has 76mg of potassium.