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  6. Cashew vs. Green bean

Cashew vs. Green bean — In-Depth Nutrition Comparison

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Significant differences between Cashew and Green bean

  • The amount of Copper, Phosphorus, Iron, Magnesium, Manganese, Zinc, Selenium, Vitamin B1, and Vitamin B6 in Cashew is higher than in Green bean.
  • Cashew covers your daily Copper needs 238% more than Green bean.
  • Green bean has 122 times less Saturated Fat than Cashew. Cashew has 7.783g of Saturated Fat, while Green bean has 0.064g.

Specific food types used in this comparison are Nuts, cashew nuts, raw and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Cashew vs Green bean 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.
Cashew
Cashew
8
:
2
Green bean
Green bean
Contains more Iron +927.7%
Contains more Magnesium +1522.2%
Contains more Phosphorus +1944.8%
Contains more Potassium +352.1%
Contains more Zinc +2212%
Contains more Copper +3750.9%
Contains more Manganese +480.7%
Contains more Selenium +9850%
Contains more Calcium +18.9%
Contains less Sodium -91.7%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Iron +927.7%
Contains more Magnesium +1522.2%
Contains more Phosphorus +1944.8%
Contains more Potassium +352.1%
Contains more Zinc +2212%
Contains more Copper +3750.9%
Contains more Manganese +480.7%
Contains more Selenium +9850%
Contains more Calcium +18.9%
Contains less Sodium -91.7%

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.
Cashew
Cashew
5
:
5
Green bean
Green bean
Contains more Vitamin E +95.7%
Contains more Vitamin B1 +471.6%
Contains more Vitamin B3 +73%
Contains more Vitamin B5 +1067.6%
Contains more Vitamin B6 +644.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +1840%
Contains more Vitamin B2 +67.2%
Contains more Folate +32%
Contains more Vitamin K +40.5%
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%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin E +95.7%
Contains more Vitamin B1 +471.6%
Contains more Vitamin B3 +73%
Contains more Vitamin B5 +1067.6%
Contains more Vitamin B6 +644.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +1840%
Contains more Vitamin B2 +67.2%
Contains more Folate +32%
Contains more Vitamin K +40.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
:
1
Green bean
Green bean
Contains more Protein +864%
Contains more Fats +15560.7%
Contains more Carbs +283.1%
Contains more Other +247.9%
Contains more Water +1615.8%
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
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more Protein +864%
Contains more Fats +15560.7%
Contains more Carbs +283.1%
Contains more Other +247.9%
Contains more Water +1615.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Green bean
Green bean
Contains more Monounsaturated Fat +216236.4%
Contains more Polyunsaturated fat +5310.3%
Contains less Saturated Fat -99.2%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +216236.4%
Contains more Polyunsaturated fat +5310.3%
Contains less Saturated Fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Green bean Opinion
Net carbs 26.89g 4.68g Cashew
Protein 18.22g 1.89g Cashew
Fats 43.85g 0.28g Cashew
Carbs 30.19g 7.88g Cashew
Calories 553kcal 35kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g 3.63g Green bean
Fiber 3.3g 3.2g Cashew
Calcium 37mg 44mg Green bean
Iron 6.68mg 0.65mg Cashew
Magnesium 292mg 18mg Cashew
Phosphorus 593mg 29mg Cashew
Potassium 660mg 146mg Cashew
Sodium 12mg 1mg Green bean
Zinc 5.78mg 0.25mg Cashew
Copper 2.195mg 0.057mg Cashew
Manganese 1.655mg 0.285mg Cashew
Selenium 19.9µg 0.2µg Cashew
Vitamin A 0IU 633IU Green bean
Vitamin A RAE 0µg 32µg Green bean
Vitamin E 0.9mg 0.46mg Cashew
Vitamin C 0.5mg 9.7mg Green bean
Vitamin B1 0.423mg 0.074mg Cashew
Vitamin B2 0.058mg 0.097mg Green bean
Vitamin B3 1.062mg 0.614mg Cashew
Vitamin B5 0.864mg 0.074mg Cashew
Vitamin B6 0.417mg 0.056mg Cashew
Folate 25µg 33µg Green bean
Vitamin K 34.1µg 47.9µg Green bean
Tryptophan 0.287mg 0.02mg Cashew
Threonine 0.688mg 0.082mg Cashew
Isoleucine 0.789mg 0.069mg Cashew
Leucine 1.472mg 0.116mg Cashew
Lysine 0.928mg 0.091mg Cashew
Methionine 0.362mg 0.023mg Cashew
Phenylalanine 0.951mg 0.069mg Cashew
Valine 1.094mg 0.093mg Cashew
Histidine 0.456mg 0.035mg Cashew
Saturated Fat 7.783g 0.064g Green bean
Monounsaturated Fat 23.797g 0.011g Cashew
Polyunsaturated fat 7.845g 0.145g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Green bean
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
34%
Cashew
24%
Green bean
Minerals Daily Need Coverage Score
200%
Cashew
14%
Green bean

Comparison summary

Which food is lower in Sugar?
Green bean
Green bean is lower in Sugar (difference - 2.28g)
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 7.719g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 5)
Which food is cheaper?
Green bean
Green bean is cheaper (difference - $0.7)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.