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  6. Cashew vs. Bean

Cashew vs. Bean — In-Depth Nutrition Comparison

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What are the main differences between Cashew and Bean?

  • 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 has 76 times less Saturated Fat than Cashew. Cashew has 7.783g of Saturated Fat, while Bean has 0.103g.

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

Infographic

Cashew vs Bean 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.
Cashew
Cashew
8
:
2
Bean
Bean
Contains more Iron +2203.4%
Contains more Magnesium +812.5%
Contains more Phosphorus +470.2%
Contains more Potassium +123%
Contains more Zinc +312.9%
Contains more Copper +965.5%
Contains more Selenium +342.2%
Contains more Calcium +35.1%
Contains less Sodium -91.7%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +2203.4%
Contains more Magnesium +812.5%
Contains more Phosphorus +470.2%
Contains more Potassium +123%
Contains more Zinc +312.9%
Contains more Copper +965.5%
Contains more Selenium +342.2%
Contains more Calcium +35.1%
Contains less Sodium -91.7%

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.
Cashew
Cashew
7
:
3
Bean
Bean
Contains more Vitamin E +500%
Contains more Vitamin B1 +182%
Contains more Vitamin B3 +147%
Contains more Vitamin B6 +220.8%
Contains more Vitamin K +4162.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +520%
Equal in Vitamin B2 - 0.06
Equal in Folate - 24
Cashew
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin E +500%
Contains more Vitamin B1 +182%
Contains more Vitamin B3 +147%
Contains more Vitamin B6 +220.8%
Contains more Vitamin K +4162.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +520%
Equal in Vitamin B2 - 0.06
Equal in Folate - 24

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
34%
Cashew
11%
Bean
Minerals Daily Need Coverage Score
200%
Cashew
25%
Bean

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 is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins
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)

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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.