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  6. Cashew vs. Adzuki bean

Cashew vs. Adzuki bean — In-Depth Nutrition Comparison

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How are cashew and adzuki bean different?

  • Cashew is richer in copper, fats, magnesium, selenium, phosphorus, and iron, while adzuki bean is higher in folate, fiber, and potassium.
  • Adzuki bean covers your daily need for folate 149% more than cashew.
  • Cashew contains 83 times more fats than adzuki bean. Cashew contains 43.85g of fats, while adzuki bean contains 0.53g.
  • Adzuki bean is lower in saturated fat.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Cashew
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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more MagnesiumMagnesium +129.9%
Contains more IronIron +34.1%
Contains more CopperCopper +100.6%
Contains more ZincZinc +14.7%
Contains more PhosphorusPhosphorus +55.6%
Contains more SeleniumSelenium +541.9%
Contains more CalciumCalcium +78.4%
Contains more PotassiumPotassium +90%
Contains less SodiumSodium -58.3%
~equal in Manganese ~1.73mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Cashew
Cashew
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.7% 0% 0% 18% 106% 13% 20% 52% 96% 0% 85% 19%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 0% 114% 51% 49% 88% 81% 0% 0% 467%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +18.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +279.3%
Contains more Vitamin B3Vitamin B3 +147.6%
Contains more Vitamin B5Vitamin B5 +70.3%
Contains more FolateFolate +2388%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.455mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Adzuki bean DV% diff.
Folate 25µg 622µg 149%
Copper 2.195mg 1.094mg 122%
Fats 43.85g 0.53g 67%
Monounsaturated fat 23.797g 0.05g 59%
Polyunsaturated fat 7.845g 0.113g 52%
Magnesium 292mg 127mg 39%
Fiber 3.3g 12.7g 38%
Saturated fat 7.783g 0.191g 35%
Selenium 19.9µg 3.1µg 31%
Phosphorus 593mg 381mg 30%
Vitamin K 34.1µg 28%
Iron 6.68mg 4.98mg 21%
Potassium 660mg 1254mg 17%
Vitamin B2 0.058mg 0.22mg 12%
Vitamin B5 0.864mg 1.471mg 12%
Calories 553kcal 329kcal 11%
Carbs 30.19g 62.9g 11%
Starch 23.49g 10%
Vitamin B3 1.062mg 2.63mg 10%
Zinc 5.78mg 5.04mg 7%
Vitamin E 0.9mg 6%
Vitamin B6 0.417mg 0.351mg 5%
Protein 18.22g 19.87g 3%
Calcium 37mg 66mg 3%
Manganese 1.655mg 1.73mg 3%
Vitamin B1 0.423mg 0.455mg 3%
Vitamin C 0.5mg 0mg 1%
Protein per 100 calories 3.3g 6g N/A
Calories per 10 g protein 304kcal 166kcal N/A
Weight per 100 calories 18g 30g N/A
Unsaturated / Saturated Fat ratio 4.1 0.85 N/A
Net carbs 26.89g 50.2g N/A
Sugar 5.91g N/A
Sodium 12mg 5mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.287mg 0.191mg 0%
Threonine 0.688mg 0.674mg 0%
Isoleucine 0.789mg 0.791mg 0%
Leucine 1.472mg 1.668mg 0%
Lysine 0.928mg 1.497mg 0%
Methionine 0.362mg 0.21mg 0%
Phenylalanine 0.951mg 1.052mg 0%
Valine 1.094mg 1.023mg 0%
Histidine 0.456mg 0.524mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
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
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 FatsFats +8173.6%
Contains more CarbsCarbs +108.3%
Contains more WaterWater +158.5%
~equal in Protein ~19.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
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
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +47494%
Contains more Poly. FatPolyunsaturated fat +6842.5%
Contains less Sat. FatSaturated fat -97.5%

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.