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  6. Broad bean raw vs. Cashew

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

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Significant differences between broad bean raw and cashew

  • Broad bean raw has more folate; however, cashew is richer in copper, phosphorus, iron, magnesium, zinc, manganese, selenium, and vitamin B1.
  • Cashew covers your daily copper needs 199% more than broad bean raw.
  • Cashew has 6 times less folate than broad bean raw. Broad bean raw has 148µg of folate, while cashew has 25µg.
  • Broad bean raw contains less saturated fat.
  • Broad bean raw has a higher glycemic index. The glycemic index of broad bean raw is 79, while the glycemic index of cashew is 25.

Specific food types used in this comparison are Beans, fava, in pod, raw and Nuts, cashew nuts, raw.

Infographic

Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Cashew
Cashew
9
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 MagnesiumMagnesium +784.8%
Contains more PotassiumPotassium +98.8%
Contains more IronIron +331%
Contains more CopperCopper +446%
Contains more ZincZinc +478%
Contains more PhosphorusPhosphorus +359.7%
Contains less SodiumSodium -52%
Contains more ManganeseManganese +150.4%
Contains more SeleniumSelenium +2387.5%
~equal in Calcium ~37mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Cashew
Cashew
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin CVitamin C +640%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +28.9%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +111.8%
Contains more Vitamin KVitamin K +19.9%
Contains more FolateFolate +492%
Contains more Vitamin B1Vitamin B1 +218%
Contains more Vitamin B5Vitamin B5 +284%
Contains more Vitamin B6Vitamin B6 +301%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Broad bean raw Cashew DV% diff.
Copper 0.402mg 2.195mg 199%
Phosphorus 129mg 593mg 66%
Fats 0.73g 43.85g 66%
Iron 1.55mg 6.68mg 64%
Magnesium 33mg 292mg 62%
Monounsaturated fat 0.104g 23.797g 59%
Polyunsaturated fat 0.342g 7.845g 50%
Manganese 0.661mg 1.655mg 43%
Zinc 1mg 5.78mg 43%
Selenium 0.8µg 19.9µg 35%
Saturated fat 0.118g 7.783g 35%
Folate 148µg 25µg 31%
Vitamin B6 0.104mg 0.417mg 24%
Vitamin B1 0.133mg 0.423mg 24%
Calories 88kcal 553kcal 23%
Protein 7.92g 18.22g 21%
Vitamin B2 0.29mg 0.058mg 18%
Fiber 7.5g 3.3g 17%
Vitamin B5 0.225mg 0.864mg 13%
Starch 23.49g 10%
Potassium 332mg 660mg 10%
Vitamin B3 2.249mg 1.062mg 7%
Vitamin K 40.9µg 34.1µg 6%
Vitamin C 3.7mg 0.5mg 4%
Carbs 17.63g 30.19g 4%
Vitamin E 1.16mg 0.9mg 2%
Vitamin A 17µg 0µg 2%
Sodium 25mg 12mg 1%
Net carbs 10.13g 26.89g N/A
Calcium 37mg 37mg 0%
Sugar 9.21g 5.91g N/A
Tryptophan 0.287mg 0%
Threonine 0.688mg 0%
Isoleucine 0.789mg 0%
Leucine 1.472mg 0%
Lysine 0.928mg 0%
Methionine 0.362mg 0%
Phenylalanine 0.951mg 0%
Valine 1.094mg 0%
Histidine 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +130.1%
Contains more FatsFats +5906.8%
Contains more CarbsCarbs +71.2%
Contains more OtherOther +126.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -98.5%
Contains more Mono. FatMonounsaturated fat +22781.7%
Contains more Poly. FatPolyunsaturated fat +2193.9%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.