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  6. Bean raw vs. Cashew

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 from 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.

Infographic

Bean raw 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 raw
Bean raw
3
:
6
Cashew
Cashew
Contains more Calcium +205.4%
Contains more Potassium +111.1%
Contains more Selenium +40.2%
Contains more Iron +31.8%
Contains more Magnesium +65.9%
Contains more Phosphorus +44.3%
Contains more Zinc +153.5%
Contains more Copper +145.8%
Contains more Manganese +44.2%
Equal in Sodium - 12
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains more Calcium +205.4%
Contains more Potassium +111.1%
Contains more Selenium +40.2%
Contains more Iron +31.8%
Contains more Magnesium +65.9%
Contains more Phosphorus +44.3%
Contains more Zinc +153.5%
Contains more Copper +145.8%
Contains more Manganese +44.2%
Equal in Sodium - 12

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 raw
Bean raw
6
:
3
Cashew
Cashew
Contains more Vitamin C +1160%
Contains more Vitamin B1 +68.6%
Contains more Vitamin B2 +265.5%
Contains more Vitamin B3 +10.5%
Contains more Vitamin B6 +13.7%
Contains more Folate +2000%
Contains more Vitamin E +328.6%
Contains more Vitamin B5 +10.1%
Contains more Vitamin K +508.9%
Equal in Vitamin B3 - 1.062
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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 C +1160%
Contains more Vitamin B1 +68.6%
Contains more Vitamin B2 +265.5%
Contains more Vitamin B3 +10.5%
Contains more Vitamin B6 +13.7%
Contains more Folate +2000%
Contains more Vitamin E +328.6%
Contains more Vitamin B5 +10.1%
Contains more Vitamin K +508.9%
Equal in Vitamin B3 - 1.062

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
4
:
1
Cashew
Cashew
Contains more Protein +17.6%
Contains more Carbs +107.2%
Contains more Water +117.9%
Contains more Other +36.6%
Contains more Fats +3465%
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 Protein +17.6%
Contains more Carbs +107.2%
Contains more Water +117.9%
Contains more Other +36.6%
Contains more Fats +3465%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
1
:
2
Cashew
Cashew
Contains less Saturated Fat -97%
Contains more Monounsaturated Fat +10291.7%
Contains more Polyunsaturated fat +1827.5%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Contains less Saturated Fat -97%
Contains more Monounsaturated Fat +10291.7%
Contains more Polyunsaturated fat +1827.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Bean raw
Bean raw
2
:
2
Cashew
Cashew
Contains more Starch +45.5%
Contains more Glucose +160%
Contains more Sucrose +193.4%
Contains more Fructose +∞%
Bean raw
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cashew
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +45.5%
Contains more Glucose +160%
Contains more Sucrose +193.4%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Cashew Opinion
Net carbs 47.05g 26.89g Bean raw
Protein 21.42g 18.22g Bean raw
Fats 1.23g 43.85g Cashew
Carbs 62.55g 30.19g Bean raw
Calories 347kcal 553kcal Cashew
Starch 34.17g 23.49g Bean raw
Fructose 0g 0.05g Cashew
Sugar 2.11g 5.91g Bean raw
Fiber 15.5g 3.3g Bean raw
Calcium 113mg 37mg Bean raw
Iron 5.07mg 6.68mg Cashew
Magnesium 176mg 292mg Cashew
Phosphorus 411mg 593mg Cashew
Potassium 1393mg 660mg Bean raw
Sodium 12mg 12mg
Zinc 2.28mg 5.78mg Cashew
Copper 0.893mg 2.195mg Cashew
Manganese 1.148mg 1.655mg Cashew
Selenium 27.9µg 19.9µg Bean raw
Vitamin E 0.21mg 0.9mg Cashew
Vitamin C 6.3mg 0.5mg Bean raw
Vitamin B1 0.713mg 0.423mg Bean raw
Vitamin B2 0.212mg 0.058mg Bean raw
Vitamin B3 1.174mg 1.062mg Bean raw
Vitamin B5 0.785mg 0.864mg Cashew
Vitamin B6 0.474mg 0.417mg Bean raw
Folate 525µg 25µg Bean raw
Vitamin K 5.6µg 34.1µg Cashew
Tryptophan 0.237mg 0.287mg Cashew
Threonine 0.81mg 0.688mg Bean raw
Isoleucine 0.871mg 0.789mg Bean raw
Leucine 1.558mg 1.472mg Bean raw
Lysine 1.356mg 0.928mg Bean raw
Methionine 0.259mg 0.362mg Cashew
Phenylalanine 1.095mg 0.951mg Bean raw
Valine 0.998mg 1.094mg Cashew
Histidine 0.556mg 0.456mg Bean raw
Saturated Fat 0.235g 7.783g Bean raw
Monounsaturated Fat 0.229g 23.797g Cashew
Polyunsaturated fat 0.407g 7.845g Cashew

Which food is preferable for your diet?

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

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
70%
Bean raw
34%
Cashew
Minerals Daily Need Coverage Score
131%
Bean raw
200%
Cashew

Comparison summary

Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 8)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 3.8g)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 7.548g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $1)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (12 mg)
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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.