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Adzuki bean vs. Cashew — In-Depth Nutrition Comparison

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How are Adzuki bean and Cashew different?

  • Adzuki bean is richer in Folate, Fiber, Potassium, and Vitamin B2, while Cashew is higher in Copper, Magnesium, Selenium, Phosphorus, and Iron.
  • Adzuki bean covers your daily need of Folate 149% more than Cashew.
  • Adzuki bean contains 4 times more Fiber than Cashew. Adzuki bean contains 12.7g of Fiber, while Cashew contains 3.3g.
  • Adzuki bean is lower in Saturated Fat.

Beans, adzuki, mature seeds, raw and Nuts, cashew nuts, raw types were used in this article.

Infographic

Adzuki 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Cashew
6
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 +78.4%
Contains more PotassiumPotassium +90%
Contains less SodiumSodium -58.3%
Contains more MagnesiumMagnesium +129.9%
Contains more IronIron +34.1%
Contains more CopperCopper +100.6%
Contains more ZincZinc +14.7%
Contains more PhosphorusPhosphorus +55.6%
Contains more SeleniumSelenium +541.9%
~equal in Manganese ~1.655mg

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.
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 0% 1% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Cashew
4
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +279.3%
Contains more Vitamin B3Vitamin B3 +147.6%
Contains more Vitamin B5Vitamin B5 +70.3%
Contains more FolateFolate +2388%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +18.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.423mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Cashew
1
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 CarbsCarbs +108.3%
Contains more WaterWater +158.5%
Contains more OtherOther +28.3%
Contains more FatsFats +8173.6%
~equal in Protein ~18.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated Fat: Sat. Fat 0.191 g
Monounsaturated Fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
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 -97.5%
Contains more Mono. FatMonounsaturated Fat +47494%
Contains more Poly. FatPolyunsaturated fat +6842.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Adzuki bean Cashew
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar 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 Adzuki bean Cashew Opinion
Calories 329kcal 553kcal Cashew
Protein 19.87g 18.22g Adzuki bean
Fats 0.53g 43.85g Cashew
Vitamin C 0mg 0.5mg Cashew
Net carbs 50.2g 26.89g Adzuki bean
Carbs 62.9g 30.19g Adzuki bean
Magnesium 127mg 292mg Cashew
Calcium 66mg 37mg Adzuki bean
Potassium 1254mg 660mg Adzuki bean
Iron 4.98mg 6.68mg Cashew
Sugar 5.91g Adzuki bean
Fiber 12.7g 3.3g Adzuki bean
Copper 1.094mg 2.195mg Cashew
Zinc 5.04mg 5.78mg Cashew
Starch 23.49g Cashew
Phosphorus 381mg 593mg Cashew
Sodium 5mg 12mg Adzuki bean
Vitamin A 17IU 0IU Adzuki bean
Vitamin A 1µg 0µg Adzuki bean
Vitamin E 0.9mg Cashew
Manganese 1.73mg 1.655mg Adzuki bean
Selenium 3.1µg 19.9µg Cashew
Vitamin B1 0.455mg 0.423mg Adzuki bean
Vitamin B2 0.22mg 0.058mg Adzuki bean
Vitamin B3 2.63mg 1.062mg Adzuki bean
Vitamin B5 1.471mg 0.864mg Adzuki bean
Vitamin B6 0.351mg 0.417mg Cashew
Vitamin K 34.1µg Cashew
Folate 622µg 25µg Adzuki bean
Saturated Fat 0.191g 7.783g Adzuki bean
Monounsaturated Fat 0.05g 23.797g Cashew
Polyunsaturated fat 0.113g 7.845g Cashew
Tryptophan 0.191mg 0.287mg Cashew
Threonine 0.674mg 0.688mg Cashew
Isoleucine 0.791mg 0.789mg Adzuki bean
Leucine 1.668mg 1.472mg Adzuki bean
Lysine 1.497mg 0.928mg Adzuki bean
Methionine 0.21mg 0.362mg Cashew
Phenylalanine 1.052mg 0.951mg Adzuki bean
Valine 1.023mg 1.094mg Cashew
Histidine 0.524mg 0.456mg Adzuki bean
Fructose 0.05g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
65%
Adzuki bean
32%
Cashew
Minerals Daily Need Coverage Score
132%
Adzuki bean
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 - 4)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 7.592g)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $0.5)
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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.