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.
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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.
| 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% |
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.
| Contains more Vitamin E Vitamin 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 D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 553kcal | 347kcal |
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| Protein | 18.22g | 21.42g |
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| Fats | 43.85g | 1.23g |
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| Vitamin C | 0.5mg | 6.3mg |
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| Net carbs | 26.89g | 47.05g |
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| Carbs | 30.19g | 62.55g |
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| Magnesium | 292mg | 176mg |
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| Calcium | 37mg | 113mg |
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| Potassium | 660mg | 1393mg |
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| Iron | 6.68mg | 5.07mg |
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| Sugar | 5.91g | 2.11g |
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| Fiber | 3.3g | 15.5g |
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| Copper | 2.195mg | 0.893mg |
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| Zinc | 5.78mg | 2.28mg |
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| Starch | 23.49g | 34.17g |
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| Phosphorus | 593mg | 411mg |
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| Sodium | 12mg | 12mg | |
| Vitamin E | 0.9mg | 0.21mg |
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| Manganese | 1.655mg | 1.148mg |
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| Selenium | 19.9µg | 27.9µg |
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| Vitamin B1 | 0.423mg | 0.713mg |
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| Vitamin B2 | 0.058mg | 0.212mg |
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| Vitamin B3 | 1.062mg | 1.174mg |
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| Vitamin B5 | 0.864mg | 0.785mg |
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| Vitamin B6 | 0.417mg | 0.474mg |
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| Vitamin K | 34.1µg | 5.6µg |
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| Folate | 25µg | 525µg |
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| Choline | 66.2mg |
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| Saturated Fat | 7.783g | 0.235g |
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| Monounsaturated Fat | 23.797g | 0.229g |
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| Polyunsaturated fat | 7.845g | 0.407g |
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| Tryptophan | 0.287mg | 0.237mg |
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| Threonine | 0.688mg | 0.81mg |
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| Isoleucine | 0.789mg | 0.871mg |
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| Leucine | 1.472mg | 1.558mg |
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| Lysine | 0.928mg | 1.356mg |
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| Methionine | 0.362mg | 0.259mg |
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| Phenylalanine | 0.951mg | 1.095mg |
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| Valine | 1.094mg | 0.998mg |
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| Histidine | 0.456mg | 0.556mg |
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| Fructose | 0.05g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
67%
Minerals Daily Need Coverage Score
200%
131%
Comparison summary
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food is lower in glycemic index?
Cashew is lower in glycemic index (difference - 8)
Which food is lower in Sugar?
Bean raw is lower in Sugar (difference - 3.8g)
Which food is lower in Saturated Fat?
Bean raw is lower in Saturated Fat (difference - 7.548g)
Which food is cheaper?
Bean raw is cheaper (difference - $1)
Which food is richer in vitamins?
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (12 mg)