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  6. Cashew vs. Bean raw

Cashew vs. Bean raw — In-Depth Nutrition Comparison

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How are Cashew and Bean raw different?

  • Cashew is higher in Copper, Zinc, Magnesium, Phosphorus, Vitamin K, and Manganese, however, Bean raw is richer in Folate, Fiber, and Vitamin B1.
  • Daily need coverage for Copper from Cashew is 145% higher.
  • Cashew contains 33 times more Saturated Fat than Bean raw. While Cashew contains 7.783g of Saturated Fat, Bean raw contains only 0.235g.

Nuts, cashew nuts, raw and Beans, pinto, mature seeds, raw are the varieties used in this article.

Infographic

Cashew vs Bean raw 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
6
:
3
Bean raw
Bean raw
Contains more Iron +31.8%
Contains more Magnesium +65.9%
Contains more Phosphorus +44.3%
Contains more Zinc +153.5%
Contains more Copper +145.8%
Contains more Manganese +44.2%
Contains more Calcium +205.4%
Contains more Potassium +111.1%
Contains more Selenium +40.2%
Equal in Sodium - 12
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains more Iron +31.8%
Contains more Magnesium +65.9%
Contains more Phosphorus +44.3%
Contains more Zinc +153.5%
Contains more Copper +145.8%
Contains more Manganese +44.2%
Contains more Calcium +205.4%
Contains more Potassium +111.1%
Contains more Selenium +40.2%
Equal in Sodium - 12

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
3
:
6
Bean raw
Bean raw
Contains more Vitamin E +328.6%
Contains more Vitamin B5 +10.1%
Contains more Vitamin K +508.9%
Contains more Vitamin C +1160%
Contains more Vitamin B1 +68.6%
Contains more Vitamin B2 +265.5%
Contains more Vitamin B3 +10.5%
Contains more Vitamin B6 +13.7%
Contains more Folate +2000%
Equal in Vitamin B5 - 0.785
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 raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin E +328.6%
Contains more Vitamin B5 +10.1%
Contains more Vitamin K +508.9%
Contains more Vitamin C +1160%
Contains more Vitamin B1 +68.6%
Contains more Vitamin B2 +265.5%
Contains more Vitamin B3 +10.5%
Contains more Vitamin B6 +13.7%
Contains more Folate +2000%
Equal in Vitamin B5 - 0.785

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
1
:
4
Bean raw
Bean raw
Contains more Fats +3465%
Contains more Protein +17.6%
Contains more Carbs +107.2%
Contains more Water +117.9%
Contains more Other +36.6%
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 raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more Fats +3465%
Contains more Protein +17.6%
Contains more Carbs +107.2%
Contains more Water +117.9%
Contains more Other +36.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Bean raw
Bean raw
Contains more Monounsaturated Fat +10291.7%
Contains more Polyunsaturated fat +1827.5%
Contains less Saturated Fat -97%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +10291.7%
Contains more Polyunsaturated fat +1827.5%
Contains less Saturated Fat -97%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
Cashew
2
:
2
Bean raw
Bean raw
Contains more Sucrose +193.4%
Contains more Fructose +∞%
Contains more Starch +45.5%
Contains more Glucose +160%
Cashew
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Bean raw
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +193.4%
Contains more Fructose +∞%
Contains more Starch +45.5%
Contains more Glucose +160%

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 raw
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cashew Bean raw Opinion
Net carbs 26.89g 47.05g Bean raw
Protein 18.22g 21.42g Bean raw
Fats 43.85g 1.23g Cashew
Carbs 30.19g 62.55g Bean raw
Calories 553kcal 347kcal Cashew
Starch 23.49g 34.17g Bean raw
Fructose 0.05g 0g Cashew
Sugar 5.91g 2.11g Bean raw
Fiber 3.3g 15.5g Bean raw
Calcium 37mg 113mg Bean raw
Iron 6.68mg 5.07mg Cashew
Magnesium 292mg 176mg Cashew
Phosphorus 593mg 411mg Cashew
Potassium 660mg 1393mg Bean raw
Sodium 12mg 12mg
Zinc 5.78mg 2.28mg Cashew
Copper 2.195mg 0.893mg Cashew
Manganese 1.655mg 1.148mg Cashew
Selenium 19.9µg 27.9µg Bean raw
Vitamin E 0.9mg 0.21mg Cashew
Vitamin C 0.5mg 6.3mg Bean raw
Vitamin B1 0.423mg 0.713mg Bean raw
Vitamin B2 0.058mg 0.212mg Bean raw
Vitamin B3 1.062mg 1.174mg Bean raw
Vitamin B5 0.864mg 0.785mg Cashew
Vitamin B6 0.417mg 0.474mg Bean raw
Folate 25µg 525µg Bean raw
Vitamin K 34.1µg 5.6µg Cashew
Tryptophan 0.287mg 0.237mg Cashew
Threonine 0.688mg 0.81mg Bean raw
Isoleucine 0.789mg 0.871mg Bean raw
Leucine 1.472mg 1.558mg Bean raw
Lysine 0.928mg 1.356mg Bean raw
Methionine 0.362mg 0.259mg Cashew
Phenylalanine 0.951mg 1.095mg Bean raw
Valine 1.094mg 0.998mg Cashew
Histidine 0.456mg 0.556mg Bean raw
Saturated Fat 7.783g 0.235g Bean raw
Monounsaturated Fat 23.797g 0.229g Cashew
Polyunsaturated fat 7.845g 0.407g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
34%
Cashew
70%
Bean raw
Minerals Daily Need Coverage Score
200%
Cashew
131%
Bean raw

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 - 8)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 3.8g)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 7.548g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $1)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (12 mg)
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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.