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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
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +65.9%
Contains more IronIron +31.8%
Contains more CopperCopper +145.8%
Contains more ZincZinc +153.5%
Contains more PhosphorusPhosphorus +44.3%
Contains more ManganeseManganese +44.2%
Contains more CalciumCalcium +205.4%
Contains more PotassiumPotassium +111.1%
Contains more SeleniumSelenium +40.2%
~equal in Sodium ~12mg

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
2
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%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin EVitamin E +328.6%
Contains more Vitamin KVitamin K +508.9%
Contains more Vitamin CVitamin C +1160%
Contains more Vitamin B1Vitamin B1 +68.6%
Contains more Vitamin B2Vitamin B2 +265.5%
Contains more Vitamin B3Vitamin B3 +10.5%
Contains more Vitamin B6Vitamin B6 +13.7%
Contains more FolateFolate +2000%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.785mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 FatsFats +3465%
Contains more ProteinProtein +17.6%
Contains more CarbsCarbs +107.2%
Contains more WaterWater +117.9%
Contains more OtherOther +36.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
27% 26% 47%
Saturated Fat: Sat. Fat 0.235 g
Monounsaturated Fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated Fat +10291.7%
Contains more Poly. FatPolyunsaturated fat +1827.5%
Contains less Sat. FatSaturated Fat -97%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
2
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
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 SucroseSucrose +193.4%
Contains more FructoseFructose +∞%
Contains more StarchStarch +45.5%
Contains more GlucoseGlucose +160%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Cashew Bean raw Opinion
Calories 553kcal 347kcal Cashew
Protein 18.22g 21.42g Bean raw
Fats 43.85g 1.23g Cashew
Vitamin C 0.5mg 6.3mg Bean raw
Net carbs 26.89g 47.05g Bean raw
Carbs 30.19g 62.55g Bean raw
Magnesium 292mg 176mg Cashew
Calcium 37mg 113mg Bean raw
Potassium 660mg 1393mg Bean raw
Iron 6.68mg 5.07mg Cashew
Sugar 5.91g 2.11g Bean raw
Fiber 3.3g 15.5g Bean raw
Copper 2.195mg 0.893mg Cashew
Zinc 5.78mg 2.28mg Cashew
Starch 23.49g 34.17g Bean raw
Phosphorus 593mg 411mg Cashew
Sodium 12mg 12mg
Vitamin E 0.9mg 0.21mg Cashew
Manganese 1.655mg 1.148mg Cashew
Selenium 19.9µg 27.9µg 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
Vitamin K 34.1µg 5.6µg Cashew
Folate 25µg 525µg Bean raw
Choline 66.2mg Bean raw
Saturated Fat 7.783g 0.235g Bean raw
Monounsaturated Fat 23.797g 0.229g Cashew
Polyunsaturated fat 7.845g 0.407g 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
Fructose 0.05g 0g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Cashew
67%
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 is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (12 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 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.