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  6. Green beans vs. Cashew

Green beans vs. Cashew — In-Depth Nutrition Comparison

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Significant differences between green beans and cashew

  • The amount of copper, phosphorus, iron, magnesium, manganese, zinc, selenium, vitamin B1, and vitamin B6 in cashew is higher than in green beans.
  • Cashew covers your daily copper needs 238% more than green beans.
  • Green beans contain less saturated fat.

Specific food types used in this comparison are Beans, snap, green, cooked, boiled, drained, without salt and Nuts, cashew nuts, raw.

Infographic

Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 +18.9%
Contains less SodiumSodium -91.7%
Contains more MagnesiumMagnesium +1522.2%
Contains more PotassiumPotassium +352.1%
Contains more IronIron +927.7%
Contains more CopperCopper +3750.9%
Contains more ZincZinc +2212%
Contains more PhosphorusPhosphorus +1944.8%
Contains more ManganeseManganese +480.7%
Contains more SeleniumSelenium +9850%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 CVitamin C +1840%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +67.2%
Contains more Vitamin KVitamin K +40.5%
Contains more FolateFolate +32%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +95.7%
Contains more Vitamin B1Vitamin B1 +471.6%
Contains more Vitamin B3Vitamin B3 +73%
Contains more Vitamin B5Vitamin B5 +1067.6%
Contains more Vitamin B6Vitamin B6 +644.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Cashew DV% diff.
Copper 0.057mg 2.195mg 238%
Phosphorus 29mg 593mg 81%
Iron 0.65mg 6.68mg 75%
Fats 0.28g 43.85g 67%
Magnesium 18mg 292mg 65%
Manganese 0.285mg 1.655mg 60%
Monounsaturated fat 0.011g 23.797g 59%
Polyunsaturated fat 0.145g 7.845g 51%
Zinc 0.25mg 5.78mg 50%
Selenium 0.2µg 19.9µg 36%
Saturated fat 0.064g 7.783g 35%
Protein 1.89g 18.22g 33%
Vitamin B1 0.074mg 0.423mg 29%
Vitamin B6 0.056mg 0.417mg 28%
Calories 35kcal 553kcal 26%
Vitamin B5 0.074mg 0.864mg 16%
Potassium 146mg 660mg 15%
Vitamin K 47.9µg 34.1µg 12%
Starch 23.49g 10%
Vitamin C 9.7mg 0.5mg 10%
Carbs 7.88g 30.19g 7%
Vitamin A 32µg 0µg 4%
Choline 16.9mg 3%
Vitamin B3 0.614mg 1.062mg 3%
Vitamin B2 0.097mg 0.058mg 3%
Vitamin E 0.46mg 0.9mg 3%
Folate 33µg 25µg 2%
Calcium 44mg 37mg 1%
Net carbs 4.68g 26.89g N/A
Sugar 3.63g 5.91g N/A
Fiber 3.2g 3.3g 0%
Sodium 1mg 12mg 0%
Tryptophan 0.02mg 0.287mg 0%
Threonine 0.082mg 0.688mg 0%
Isoleucine 0.069mg 0.789mg 0%
Leucine 0.116mg 1.472mg 0%
Lysine 0.091mg 0.928mg 0%
Methionine 0.023mg 0.362mg 0%
Phenylalanine 0.069mg 0.951mg 0%
Valine 0.093mg 1.094mg 0%
Histidine 0.035mg 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +1615.8%
Contains more ProteinProtein +864%
Contains more FatsFats +15560.7%
Contains more CarbsCarbs +283.1%
Contains more OtherOther +247.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 -99.2%
Contains more Mono. FatMonounsaturated fat +216236.4%
Contains more Poly. FatPolyunsaturated fat +5310.3%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.