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Bean vs. Cashew — In-Depth Nutrition Comparison

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What are the main differences between Bean and Cashew?

  • Cashew has more Copper, Iron, Phosphorus, Magnesium, Zinc, Selenium, Vitamin K, Vitamin B1, and Vitamin B6 than Bean.
  • Cashew's daily need coverage for Copper is 221% higher.
  • Bean is lower in Saturated Fat.

We used Beans, baked, canned, no salt added and Nuts, cashew nuts, raw types in this comparison.

Infographic

Bean 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
Bean
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Cashew
Cashew
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more CalciumCalcium +35.1%
Contains less SodiumSodium -91.7%
Contains more MagnesiumMagnesium +812.5%
Contains more PotassiumPotassium +123%
Contains more IronIron +2203.4%
Contains more CopperCopper +965.5%
Contains more ZincZinc +312.9%
Contains more PhosphorusPhosphorus +470.2%
Contains more SeleniumSelenium +342.2%

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.
Bean
Bean
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Cashew
Cashew
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin CVitamin C +520%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +182%
Contains more Vitamin B3Vitamin B3 +147%
Contains more Vitamin B6Vitamin B6 +220.8%
Contains more Vitamin KVitamin K +4162.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.058mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~25µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Cashew
Cashew
4
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 WaterWater +1296.2%
Contains more ProteinProtein +279.6%
Contains more FatsFats +10862.5%
Contains more CarbsCarbs +47.3%
Contains more OtherOther +48.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Cashew
Cashew
2
20% 60% 20%
Saturated Fat: Sat. Fat 7.783 g
Monounsaturated Fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated Fat -98.7%
Contains more Mono. FatMonounsaturated Fat +67891.4%
Contains more Poly. FatPolyunsaturated fat +4461%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Cashew Opinion
Calories 105kcal 553kcal Cashew
Protein 4.8g 18.22g Cashew
Fats 0.4g 43.85g Cashew
Vitamin C 3.1mg 0.5mg Bean
Net carbs 14.99g 26.89g Cashew
Carbs 20.49g 30.19g Cashew
Magnesium 32mg 292mg Cashew
Calcium 50mg 37mg Bean
Potassium 296mg 660mg Cashew
Iron 0.29mg 6.68mg Cashew
Sugar 7.78g 5.91g Cashew
Fiber 5.5g 3.3g Bean
Copper 0.206mg 2.195mg Cashew
Zinc 1.4mg 5.78mg Cashew
Starch 23.49g Cashew
Phosphorus 104mg 593mg Cashew
Sodium 1mg 12mg Bean
Vitamin A 106IU 0IU Bean
Vitamin A 5µg 0µg Bean
Vitamin E 0.15mg 0.9mg Cashew
Manganese 1.655mg Cashew
Selenium 4.5µg 19.9µg Cashew
Vitamin B1 0.15mg 0.423mg Cashew
Vitamin B2 0.06mg 0.058mg Bean
Vitamin B3 0.43mg 1.062mg Cashew
Vitamin B5 0.864mg Cashew
Vitamin B6 0.13mg 0.417mg Cashew
Vitamin K 0.8µg 34.1µg Cashew
Folate 24µg 25µg Cashew
Choline 30.8mg Bean
Saturated Fat 0.103g 7.783g Bean
Monounsaturated Fat 0.035g 23.797g Cashew
Polyunsaturated fat 0.172g 7.845g Cashew
Tryptophan 0.287mg Cashew
Threonine 0.688mg Cashew
Isoleucine 0.789mg Cashew
Leucine 1.472mg Cashew
Lysine 0.928mg Cashew
Methionine 0.362mg Cashew
Phenylalanine 0.951mg Cashew
Valine 1.094mg Cashew
Histidine 0.456mg Cashew
Fructose 0.05g Cashew

Which food is preferable for your diet?

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

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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
11%
Bean
32%
Cashew
Minerals Daily Need Coverage Score
25%
Bean
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 1.87g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 7.68g)
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 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.