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Cashew vs Bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Cashew
Cashew contains less Sugars (difference - 0.69g)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 15)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 7.435g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cashew Bean
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cashew Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Cashew
32
Bean
Mineral Summary Score
128
Cashew
88
Bean

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cashew
5
:
3
Bean
Contains more Magnesium +54.5%
Contains more Copper +133.3%
Contains more Zinc +115.7%
Contains more Phosphorus +61.6%
Contains less Sodium -20%
Contains more Calcium +256.8%
Contains more Potassium +88.8%
Equal in Iron - 6.74
Contains more Magnesium +54.5%
Contains more Copper +133.3%
Contains more Zinc +115.7%
Contains more Phosphorus +61.6%
Contains less Sodium -20%
Contains more Calcium +256.8%
Contains more Potassium +88.8%
Equal in Iron - 6.74

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cashew
3
:
6
Bean
Contains more Vitamin E +76.5%
Contains more Vitamin K +278.9%
Contains more Vitamin C +860%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +46.8%
Contains more Vitamin B2 +301.7%
Contains more Vitamin B3 +112%
Contains more Vitamin B5 +121.1%
Equal in Vitamin B6 - 0.382
Contains more Vitamin E +76.5%
Contains more Vitamin K +278.9%
Contains more Vitamin C +860%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +46.8%
Contains more Vitamin B2 +301.7%
Contains more Vitamin B3 +112%
Contains more Vitamin B5 +121.1%
Equal in Vitamin B6 - 0.382

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
109%
Cashew
143%
Bean
Carbohydrates
30%
Cashew
63%
Bean
Fats
202%
Cashew
5%
Bean

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cashew Bean Opinion
Calories 553 347 Cashew
Protein 18.22 23.86 Bean
Fats 43.85 1.15 Cashew
Vitamin C 0.5 4.8 Bean
Carbs 30.19 62.62 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 6.68 6.74 Bean
Calcium 37 132 Bean
Potassium 660 1246 Bean
Magnesium 292 189 Cashew
Sugars 5.91 6.6 Bean
Fiber 3.3 16.3 Bean
Copper 2.195 0.941 Cashew
Zinc 5.78 2.68 Cashew
Starch 23.49 Cashew
Phosphorus 593 367 Cashew
Sodium 12 15 Cashew
Vitamin A 0 114 Bean
Vitamin E 0.9 0.51 Cashew
Vitamin D 0 0
Vitamin B1 0.423 0.621 Bean
Vitamin B2 0.058 0.233 Bean
Vitamin B3 1.062 2.251 Bean
Vitamin B5 0.864 1.91 Bean
Vitamin B6 0.417 0.382 Cashew
Vitamin B12 0 0
Vitamin K 34.1 9 Cashew
Folic acid (B9) 0 0
Trans Fat 0 Cashew
Saturated Fat 7.783 0.348 Bean
Monounsaturated Fat 23.797 0.161 Cashew
Polyunsaturated fat 7.845 0.384 Cashew
Tryptophan 0.287 0.26 Cashew
Threonine 0.688 0.782 Bean
Isoleucine 0.789 1.008 Bean
Leucine 1.472 1.847 Bean
Lysine 0.928 1.664 Bean
Methionine 0.362 0.286 Cashew
Phenylalanine 0.951 1.443 Bean
Valine 1.094 1.237 Bean
Histidine 0.456 0.695 Bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.