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  6. Bean vs. Cashew

Bean vs. Cashew — In-Depth Nutrition Comparison

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What are the main differences between Bean and Cashew?

  • Cashew has more Copper, Iron, Phosphorus, Magnesium, Zinc, Selenium, Vitamin K, Vitamin B1, and Vitamin B6 than Bean.
  • Cashew's daily need coverage for Copper is 221% higher.
  • Bean is lower in Saturated Fat.

We used Beans, baked, canned, no salt added and Nuts, cashew nuts, raw types in this comparison.

Infographic

Bean vs Cashew infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bean
Bean
2
:
8
Cashew
Cashew
Contains more Calcium +35.1%
Contains less Sodium -91.7%
Contains more Iron +2203.4%
Contains more Magnesium +812.5%
Contains more Phosphorus +470.2%
Contains more Potassium +123%
Contains more Zinc +312.9%
Contains more Copper +965.5%
Contains more Selenium +342.2%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains more Calcium +35.1%
Contains less Sodium -91.7%
Contains more Iron +2203.4%
Contains more Magnesium +812.5%
Contains more Phosphorus +470.2%
Contains more Potassium +123%
Contains more Zinc +312.9%
Contains more Copper +965.5%
Contains more Selenium +342.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bean
Bean
3
:
7
Cashew
Cashew
Contains more Vitamin A +∞%
Contains more Vitamin C +520%
Contains more Vitamin E +500%
Contains more Vitamin B1 +182%
Contains more Vitamin B3 +147%
Contains more Vitamin B6 +220.8%
Contains more Vitamin K +4162.5%
Equal in Vitamin B2 - 0.058
Equal in Folate - 25
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Cashew
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Contains more Vitamin A +∞%
Contains more Vitamin C +520%
Contains more Vitamin E +500%
Contains more Vitamin B1 +182%
Contains more Vitamin B3 +147%
Contains more Vitamin B6 +220.8%
Contains more Vitamin K +4162.5%
Equal in Vitamin B2 - 0.058
Equal in Folate - 25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
1
:
4
Cashew
Cashew
Contains more Water +1296.2%
Contains more Protein +279.6%
Contains more Fats +10862.5%
Contains more Carbs +47.3%
Contains more Other +48.5%
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Cashew
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more Water +1296.2%
Contains more Protein +279.6%
Contains more Fats +10862.5%
Contains more Carbs +47.3%
Contains more Other +48.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
:
2
Cashew
Cashew
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +67891.4%
Contains more Polyunsaturated fat +4461%
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +67891.4%
Contains more Polyunsaturated fat +4461%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Cashew
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bean Cashew Opinion
Net carbs 14.99g 26.89g Cashew
Protein 4.8g 18.22g Cashew
Fats 0.4g 43.85g Cashew
Carbs 20.49g 30.19g Cashew
Calories 105kcal 553kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 7.78g 5.91g Cashew
Fiber 5.5g 3.3g Bean
Calcium 50mg 37mg Bean
Iron 0.29mg 6.68mg Cashew
Magnesium 32mg 292mg Cashew
Phosphorus 104mg 593mg Cashew
Potassium 296mg 660mg Cashew
Sodium 1mg 12mg Bean
Zinc 1.4mg 5.78mg Cashew
Copper 0.206mg 2.195mg Cashew
Manganese 1.655mg Cashew
Selenium 4.5µg 19.9µg Cashew
Vitamin A 106IU 0IU Bean
Vitamin A RAE 5µg 0µg Bean
Vitamin E 0.15mg 0.9mg Cashew
Vitamin C 3.1mg 0.5mg Bean
Vitamin B1 0.15mg 0.423mg Cashew
Vitamin B2 0.06mg 0.058mg Bean
Vitamin B3 0.43mg 1.062mg Cashew
Vitamin B5 0.864mg Cashew
Vitamin B6 0.13mg 0.417mg Cashew
Folate 24µg 25µg Cashew
Vitamin K 0.8µg 34.1µg Cashew
Tryptophan 0.287mg Cashew
Threonine 0.688mg Cashew
Isoleucine 0.789mg Cashew
Leucine 1.472mg Cashew
Lysine 0.928mg Cashew
Methionine 0.362mg Cashew
Phenylalanine 0.951mg Cashew
Valine 1.094mg Cashew
Histidine 0.456mg Cashew
Saturated Fat 0.103g 7.783g Bean
Monounsaturated Fat 0.035g 23.797g Cashew
Polyunsaturated fat 0.172g 7.845g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Cashew
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Bean
34%
Cashew
Minerals Daily Need Coverage Score
25%
Bean
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 1.87g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 7.68g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.