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  6. Cranberry bean raw vs. Cashew

Cranberry bean raw vs. Cashew — In-Depth Nutrition Comparison

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What are the main differences between cranberry bean raw and cashew?

  • Cranberry bean raw is richer in folate, fiber, vitamin B1, and potassium, while cashew is higher in copper, magnesium, manganese, phosphorus, and iron.
  • Cashew's daily need coverage for copper is 156% higher.
  • Cashew has 24 times less folate than cranberry bean raw. Cranberry bean raw has 604µg of folate, while cashew has 25µg.
  • Cranberry bean raw is lower in saturated fat.

We used Beans, cranberry (roman), mature seeds, raw and Nuts, cashew nuts, raw types in this comparison.

Infographic

Cranberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Cashew
Cashew
7
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 +243.2%
Contains more PotassiumPotassium +101.8%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +87.2%
Contains more IronIron +33.6%
Contains more CopperCopper +176.4%
Contains more ZincZinc +59.2%
Contains more PhosphorusPhosphorus +59.4%
Contains more ManganeseManganese +79.9%
Contains more SeleniumSelenium +56.7%

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% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Cashew
Cashew
5
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 B1Vitamin B1 +76.6%
Contains more Vitamin B2Vitamin B2 +267.2%
Contains more Vitamin B3Vitamin B3 +37%
Contains more FolateFolate +2316%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +15.5%
Contains more Vitamin B6Vitamin B6 +35%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Cashew DV% diff.
Copper 0.794mg 2.195mg 156%
Folate 604µg 25µg 145%
Fiber 24.7g 3.3g 86%
Fats 1.23g 43.85g 66%
Monounsaturated fat 0.106g 23.797g 59%
Polyunsaturated fat 0.527g 7.845g 49%
Saturated fat 0.316g 7.783g 34%
Phosphorus 372mg 593mg 32%
Magnesium 156mg 292mg 32%
Manganese 0.92mg 1.655mg 32%
Vitamin K 34.1µg 28%
Vitamin B1 0.747mg 0.423mg 27%
Iron 5mg 6.68mg 21%
Potassium 1332mg 660mg 20%
Zinc 3.63mg 5.78mg 20%
Selenium 12.7µg 19.9µg 13%
Vitamin B2 0.213mg 0.058mg 12%
Calories 335kcal 553kcal 11%
Protein 23.03g 18.22g 10%
Starch 23.49g 10%
Carbs 60.05g 30.19g 10%
Calcium 127mg 37mg 9%
Vitamin B6 0.309mg 0.417mg 8%
Vitamin E 0.9mg 6%
Vitamin B3 1.455mg 1.062mg 2%
Vitamin B5 0.748mg 0.864mg 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 35.35g 26.89g N/A
Sugar 5.91g N/A
Sodium 6mg 12mg 0%
Tryptophan 0.273mg 0.287mg 0%
Threonine 0.969mg 0.688mg 0%
Isoleucine 1.017mg 0.789mg 0%
Leucine 1.838mg 1.472mg 0%
Lysine 1.58mg 0.928mg 0%
Methionine 0.346mg 0.362mg 0%
Phenylalanine 1.245mg 0.951mg 0%
Valine 1.205mg 1.094mg 0%
Histidine 0.641mg 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Cashew
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 ProteinProtein +26.4%
Contains more CarbsCarbs +98.9%
Contains more WaterWater +138.3%
Contains more OtherOther +29.9%
Contains more FatsFats +3465%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -95.9%
Contains more Mono. FatMonounsaturated fat +22350%
Contains more Poly. FatPolyunsaturated fat +1388.6%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.