Goat Cheese vs. Cashews
Nutrition comparison of Goat Cheese and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goat cheese
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goat cheese and cashews:
- Both cashews and goat cheese are high in calories, protein and saturated fat.
- Cashew has more thiamin, pantothenic acid, Vitamin B6 and folate, however, goat cheese contains more riboflavin and Vitamin B12.
- Cashew is an excellent source of dietary fiber, iron and potassium.
- Goat cheese has 48.2 times less sugar than cashew.
- Goat cheese has more beta-carotene than cashew, however, cashew contains more lutein + zeaxanthin than goat cheese.
- Goat cheese is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and goat cheese are high in calories. Cashew has 52% more calories than goat cheese - cashew has 553 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, goat cheese is heavier in protein, much lighter in carbs and heavier in fat compared to cashews per calorie. Goat cheese has a macronutrient ratio of 24:0:76 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goat Cheese | Cashews | |
|---|---|---|
| Protein | 24% | 13% |
| Carbohydrates | ~ | 21% |
| Fat | 76% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and goat cheese has 100% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has more dietary fiber than goat cheese - cashew has 3.3g of dietary fiber per 100 grams and goat cheese does not contain significant amounts.
sugar
Goat cheese has 48.2 times less sugar than cashew - cashew has 5.9g of sugar per 100 grams and goat cheese has 0.12g of sugar.
Protein
protein
Both cashews and goat cheese are high in protein. Goat cheese has 18% more protein than cashew - cashew has 18.2g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Both cashews and goat cheese are high in saturated fat. Goat cheese has 165% more saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
cholesterol
Cashew has less cholesterol than goat cheese - goat cheese has 79mg of cholesterol per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Cashews and goat cheese contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and goat cheese does not contain significant amounts.
Vitamin A
Goat cheese is an excellent source of Vitamin A and it has more Vitamin A than cashew - goat cheese has 407ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin D
Goat cheese has more Vitamin D than cashew - goat cheese has 22iu of Vitamin D per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and goat cheese contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Cashew has 12 times more Vitamin K than goat cheese - cashew has 34.1ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, pantothenic acid, Vitamin B6 and folate, however, goat cheese contains more riboflavin and Vitamin B12. Both goat cheese and cashews contain significant amounts of niacin.
| Goat Cheese | Cashews | |
|---|---|---|
| Thiamin | 0.072 MG | 0.423 MG |
| Riboflavin | 0.676 MG | 0.058 MG |
| Niacin | 1.148 MG | 1.062 MG |
| Pantothenic acid | 0.19 MG | 0.864 MG |
| Vitamin B6 | 0.06 MG | 0.417 MG |
| Folate | 2 UG | 25 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Goat cheese is an excellent source of calcium and it has 705% more calcium than cashew - cashew has 37mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Cashew is an excellent source of iron and it has 312% more iron than goat cheese - cashew has 6.7mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Cashew is an excellent source of potassium and it has 318% more potassium than goat cheese - cashew has 660mg of potassium per 100 grams and goat cheese has 158mg 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, goat cheese has more beta-carotene than cashew per 100 grams, however, cashew contains more lutein + zeaxanthin than goat cheese per 100 grams.
| Goat Cheese | Cashews | |
|---|---|---|
| beta-carotene | 77 UG | ~ |
| lutein + zeaxanthin | ~ | 22 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than goat cheese per 100 grams.
| Goat Cheese | Cashews | |
|---|---|---|
| linoleic acid | 0.709 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.709 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: Goat Cheese (Cheese, goat, semisoft type) and Cashews (Nuts, cashew nuts, raw) .
Goat 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 goat cheese contain more calories in 100 grams?Both cashews and goat cheese are high in calories. Cashew has 50% more calories than goat cheese - cashew has 553 calories in 100g and goat cheese has 364 calories.
Does cashews or goat cheese contain more calcium?
Goat cheese is a rich source of calcium and it has 710% more calcium than cashew - cashew has 37mg of calcium in 100 grams and goat cheese has 298mg of calcium.
Does cashews or goat cheese contain more iron?
Cashew is an abundant source of iron and it has 310% more iron than goat cheese - cashew has 6.7mg of iron in 100 grams and goat cheese has 1.6mg of iron.
Does cashews or goat cheese contain more potassium?
Cashew is a rich source of potassium and it has 320% more potassium than goat cheese - cashew has 660mg of potassium in 100 grams and goat cheese has 158mg of potassium.