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Cashew vs. Adzuki bean — In-Depth Nutrition Comparison

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How are Cashew and Adzuki bean different?

  • Cashew is richer in Copper, Magnesium, Selenium, Phosphorus, and Iron, while Adzuki bean is higher in Folate, Fiber, Potassium, and Vitamin B2.
  • Adzuki bean covers your daily need of Folate 149% more than Cashew.
  • Cashew contains 41 times more Saturated Fat than Adzuki bean. Cashew contains 7.783g of Saturated Fat, while Adzuki bean contains 0.191g.

Nuts, cashew nuts, raw and Beans, adzuki, mature seeds, raw types were used in this article.

Infographic

Cashew vs Adzuki 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.
Contains more Iron +34.1%
Contains more Magnesium +129.9%
Contains more Phosphorus +55.6%
Contains more Zinc +14.7%
Contains more Copper +100.6%
Contains more Selenium +541.9%
Contains more Calcium +78.4%
Contains more Potassium +90%
Contains less Sodium -58.3%
Equal in Manganese - 1.73
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 187% 91% 164% 111% 1% 138% 365% 226% 17%
Contains more Iron +34.1%
Contains more Magnesium +129.9%
Contains more Phosphorus +55.6%
Contains more Zinc +14.7%
Contains more Copper +100.6%
Contains more Selenium +541.9%
Contains more Calcium +78.4%
Contains more Potassium +90%
Contains less Sodium -58.3%
Equal in Manganese - 1.73

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
4
:
Contains more Vitamin C +∞%
Contains more Vitamin B6 +18.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B3 +147.6%
Contains more Vitamin B5 +70.3%
Contains more Folate +2388%
Equal in Vitamin B1 - 0.455
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 114% 51% 50% 89% 81% 467% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +18.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B3 +147.6%
Contains more Vitamin B5 +70.3%
Contains more Folate +2388%
Equal in Vitamin B1 - 0.455

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +8173.6%
Contains more Carbs +108.3%
Contains more Water +158.5%
Contains more Other +28.3%
Equal in Protein - 19.87
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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more Fats +8173.6%
Contains more Carbs +108.3%
Contains more Water +158.5%
Contains more Other +28.3%
Equal in Protein - 19.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +47494%
Contains more Polyunsaturated fat +6842.5%
Contains less Saturated Fat -97.5%
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
Contains more Monounsaturated Fat +47494%
Contains more Polyunsaturated fat +6842.5%
Contains less Saturated Fat -97.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Adzuki bean Opinion
Net carbs 26.89g 50.2g Adzuki bean
Protein 18.22g 19.87g Adzuki bean
Fats 43.85g 0.53g Cashew
Carbs 30.19g 62.9g Adzuki bean
Calories 553kcal 329kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g Adzuki bean
Fiber 3.3g 12.7g Adzuki bean
Calcium 37mg 66mg Adzuki bean
Iron 6.68mg 4.98mg Cashew
Magnesium 292mg 127mg Cashew
Phosphorus 593mg 381mg Cashew
Potassium 660mg 1254mg Adzuki bean
Sodium 12mg 5mg Adzuki bean
Zinc 5.78mg 5.04mg Cashew
Copper 2.195mg 1.094mg Cashew
Manganese 1.655mg 1.73mg Adzuki bean
Selenium 19.9µg 3.1µg Cashew
Vitamin A 0IU 17IU Adzuki bean
Vitamin A RAE 0µg 1µg Adzuki bean
Vitamin E 0.9mg Cashew
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 0.455mg Adzuki bean
Vitamin B2 0.058mg 0.22mg Adzuki bean
Vitamin B3 1.062mg 2.63mg Adzuki bean
Vitamin B5 0.864mg 1.471mg Adzuki bean
Vitamin B6 0.417mg 0.351mg Cashew
Folate 25µg 622µg Adzuki bean
Vitamin K 34.1µg Cashew
Tryptophan 0.287mg 0.191mg Cashew
Threonine 0.688mg 0.674mg Cashew
Isoleucine 0.789mg 0.791mg Adzuki bean
Leucine 1.472mg 1.668mg Adzuki bean
Lysine 0.928mg 1.497mg Adzuki bean
Methionine 0.362mg 0.21mg Cashew
Phenylalanine 0.951mg 1.052mg Adzuki bean
Valine 1.094mg 1.023mg Cashew
Histidine 0.456mg 0.524mg Adzuki bean
Saturated Fat 7.783g 0.191g Adzuki bean
Monounsaturated Fat 23.797g 0.05g Cashew
Polyunsaturated fat 7.845g 0.113g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Adzuki bean
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
71%
Adzuki bean
Minerals Daily Need Coverage Score
200%
Cashew
132%
Adzuki bean

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 - 4)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 7.592g)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $0.5)
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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.