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Bean vs Cashew - 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.
Bean Cashew
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
Bean Cashew
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
32
Bean
29
Cashew
Mineral Summary Score
88
Bean
128
Cashew

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
Bean
3
:
5
Cashew
Contains more Calcium +256.8%
Contains more Potassium +88.8%
Contains more Magnesium +54.5%
Contains more Copper +133.3%
Contains more Zinc +115.7%
Contains more Phosphorus +61.6%
Contains less Sodium -20%
Equal in Iron - 6.68
Contains more Calcium +256.8%
Contains more Potassium +88.8%
Contains more Magnesium +54.5%
Contains more Copper +133.3%
Contains more Zinc +115.7%
Contains more Phosphorus +61.6%
Contains less Sodium -20%
Equal in Iron - 6.68

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
Bean
6
:
3
Cashew
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%
Contains more Vitamin E +76.5%
Contains more Vitamin K +278.9%
Equal in Vitamin B6 - 0.417
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%
Contains more Vitamin E +76.5%
Contains more Vitamin K +278.9%
Equal in Vitamin B6 - 0.417

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
143%
Bean
109%
Cashew
Carbohydrates
63%
Bean
30%
Cashew
Fats
5%
Bean
202%
Cashew

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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 Bean Cashew Opinion
Calories 347 553 Cashew
Protein 23.86 18.22 Bean
Fats 1.15 43.85 Cashew
Vitamin C 4.8 0.5 Bean
Carbs 62.62 30.19 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 6.74 6.68 Bean
Calcium 132 37 Bean
Potassium 1246 660 Bean
Magnesium 189 292 Cashew
Sugars 6.6 5.91 Bean
Fiber 16.3 3.3 Bean
Copper 0.941 2.195 Cashew
Zinc 2.68 5.78 Cashew
Starch 23.49 Cashew
Phosphorus 367 593 Cashew
Sodium 15 12 Cashew
Vitamin A 114 0 Bean
Vitamin E 0.51 0.9 Cashew
Vitamin D 0 0
Vitamin B1 0.621 0.423 Bean
Vitamin B2 0.233 0.058 Bean
Vitamin B3 2.251 1.062 Bean
Vitamin B5 1.91 0.864 Bean
Vitamin B6 0.382 0.417 Cashew
Vitamin B12 0 0
Vitamin K 9 34.1 Cashew
Folic acid (B9) 0 0
Trans Fat 0 Cashew
Saturated Fat 0.348 7.783 Bean
Monounsaturated Fat 0.161 23.797 Cashew
Polyunsaturated fat 0.384 7.845 Cashew
Tryptophan 0.26 0.287 Cashew
Threonine 0.782 0.688 Bean
Isoleucine 1.008 0.789 Bean
Leucine 1.847 1.472 Bean
Lysine 1.664 0.928 Bean
Methionine 0.286 0.362 Cashew
Phenylalanine 1.443 0.951 Bean
Valine 1.237 1.094 Bean
Histidine 0.695 0.456 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.