Bean raw vs. Cashew — In-Depth Nutrition Comparison
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How are bean raw and cashew different?
- Bean raw is higher in folate, fiber, and vitamin B1; however, cashew is richer in copper, zinc, magnesium, phosphorus, vitamin K, and manganese.
- Daily need coverage for copper for cashew is 145% higher.
- Bean raw contains 21 times more folate than cashew. While bean raw contains 525µg of folate, cashew contains only 25µg.
- Bean raw has less saturated fat.
Beans, pinto, mature seeds, raw and Nuts, cashew nuts, raw are the varieties used in this article.
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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.
| Contains more CalciumCalcium | +205.4% |
| Contains more PotassiumPotassium | +111.1% |
| Contains more SeleniumSelenium | +40.2% |
| Contains more MagnesiumMagnesium | +65.9% |
| Contains more IronIron | +31.8% |
| Contains more CopperCopper | +145.8% |
| Contains more ZincZinc | +153.5% |
| Contains more PhosphorusPhosphorus | +44.3% |
| Contains more ManganeseManganese | +44.2% |
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.
| Contains more Vitamin CVitamin C | +1160% |
| Contains more Vitamin B1Vitamin B1 | +68.6% |
| Contains more Vitamin B2Vitamin B2 | +265.5% |
| Contains more Vitamin B6Vitamin B6 | +13.7% |
| Contains more FolateFolate | +2000% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +328.6% |
| Contains more Vitamin B5Vitamin B5 | +10.1% |
| Contains more Vitamin KVitamin K | +508.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +17.6% |
| Contains more CarbsCarbs | +107.2% |
| Contains more WaterWater | +117.9% |
| Contains more OtherOther | +36.6% |
| Contains more FatsFats | +3465% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97% |
| Contains more Mono. FatMonounsaturated fat | +10291.7% |
| Contains more Poly. FatPolyunsaturated fat | +1827.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +45.5% |
| Contains more GlucoseGlucose | +160% |
| Contains more SucroseSucrose | +193.4% |
| Contains more FructoseFructose | +∞% |
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 0.893mg | 2.195mg | 145% |
| Folate | 525µg | 25µg | 125% |
| Fats | 1.23g | 43.85g | 66% |
| Monounsaturated fat | 0.229g | 23.797g | 59% |
| Polyunsaturated fat | 0.407g | 7.845g | 50% |
| Fiber | 15.5g | 3.3g | 49% |
| Saturated fat | 0.235g | 7.783g | 34% |
| Zinc | 2.28mg | 5.78mg | 32% |
| Magnesium | 176mg | 292mg | 28% |
| Phosphorus | 411mg | 593mg | 26% |
| Vitamin B1 | 0.713mg | 0.423mg | 24% |
| Vitamin K | 5.6µg | 34.1µg | 24% |
| Manganese | 1.148mg | 1.655mg | 22% |
| Potassium | 1393mg | 660mg | 22% |
| Iron | 5.07mg | 6.68mg | 20% |
| Selenium | 27.9µg | 19.9µg | 15% |
| Choline | 66.2mg | 12% | |
| Vitamin B2 | 0.212mg | 0.058mg | 12% |
| Carbs | 62.55g | 30.19g | 11% |
| Calories | 347kcal | 553kcal | 10% |
| Calcium | 113mg | 37mg | 8% |
| Protein | 21.42g | 18.22g | 6% |
| Vitamin C | 6.3mg | 0.5mg | 6% |
| Vitamin E | 0.21mg | 0.9mg | 5% |
| Vitamin B6 | 0.474mg | 0.417mg | 4% |
| Starch | 34.17g | 23.49g | 4% |
| Vitamin B5 | 0.785mg | 0.864mg | 2% |
| Vitamin B3 | 1.174mg | 1.062mg | 1% |
| Net carbs | 47.05g | 26.89g | N/A |
| Sugar | 2.11g | 5.91g | N/A |
| Sodium | 12mg | 12mg | 0% |
| Tryptophan | 0.237mg | 0.287mg | 0% |
| Threonine | 0.81mg | 0.688mg | 0% |
| Isoleucine | 0.871mg | 0.789mg | 0% |
| Leucine | 1.558mg | 1.472mg | 0% |
| Lysine | 1.356mg | 0.928mg | 0% |
| Methionine | 0.259mg | 0.362mg | 0% |
| Phenylalanine | 1.095mg | 0.951mg | 0% |
| Valine | 0.998mg | 1.094mg | 0% |
| Histidine | 0.556mg | 0.456mg | 0% |
| Fructose | 0g | 0.05g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
67%
32%
Minerals Daily Need Coverage Score
131%
200%
Comparison summary
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food is lower in glycemic index?
Cashew is lower in glycemic index (difference - 8)
Which food is lower in Sugar?
Bean raw is lower in Sugar (difference - 3.8g)
Which food is lower in Saturated fat?
Bean raw is lower in Saturated fat (difference - 7.548g)
Which food is cheaper?
Bean raw is cheaper (difference - $1)
Which food is richer in vitamins?
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (12 mg)