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  6. Cashew vs. Black turtle bean

Cashew vs. Black turtle bean — In-Depth Nutrition Comparison

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Summary of differences between cashew and black turtle bean

  • Cashew has more copper, zinc, magnesium, selenium, and manganese; however, black turtle bean is higher in folate, fiber, vitamin B1, and iron.
  • Cashew covers your daily need for copper, 133% more than black turtle bean.
  • Cashew has 34 times more saturated fat than black turtle bean. While cashew has 7.783g of saturated fat, black turtle bean has only 0.232g.

These are the specific foods used in this comparison Nuts, cashew nuts, raw and Beans, black turtle, mature seeds, raw.

Infographic

Cashew vs Black turtle 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.
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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more MagnesiumMagnesium +82.5%
Contains more CopperCopper +119.5%
Contains more ZincZinc +162.7%
Contains more PhosphorusPhosphorus +34.8%
Contains more ManganeseManganese +65.5%
Contains more SeleniumSelenium +521.9%
Contains more CalciumCalcium +332.4%
Contains more PotassiumPotassium +127.3%
Contains more IronIron +30.2%
Contains less SodiumSodium -25%

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
4
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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +328.6%
Contains more Vitamin B6Vitamin B6 +45.8%
Contains more Vitamin KVitamin K +508.9%
Contains more Vitamin B1Vitamin B1 +112.8%
Contains more Vitamin B2Vitamin B2 +232.8%
Contains more Vitamin B3Vitamin B3 +84.1%
Contains more FolateFolate +1676%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.899mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cashew Black turtle bean DV% diff.
Copper 2.195mg 1mg 133%
Folate 25µg 444µg 105%
Fats 43.85g 0.9g 66%
Monounsaturated fat 23.797g 0.078g 59%
Polyunsaturated fat 7.845g 0.387g 50%
Fiber 3.3g 15.5g 49%
Vitamin B1 0.423mg 0.9mg 40%
Saturated fat 7.783g 0.232g 34%
Zinc 5.78mg 2.2mg 33%
Magnesium 292mg 160mg 31%
Selenium 19.9µg 3.2µg 30%
Manganese 1.655mg 1mg 28%
Iron 6.68mg 8.7mg 25%
Potassium 660mg 1500mg 25%
Vitamin K 34.1µg 5.6µg 24%
Phosphorus 593mg 440mg 22%
Calcium 37mg 160mg 12%
Calories 553kcal 339kcal 11%
Carbs 30.19g 63.25g 11%
Starch 23.49g 10%
Vitamin B2 0.058mg 0.193mg 10%
Vitamin B6 0.417mg 0.286mg 10%
Protein 18.22g 21.25g 6%
Vitamin B3 1.062mg 1.955mg 6%
Vitamin E 0.9mg 0.21mg 5%
Vitamin C 0.5mg 0mg 1%
Vitamin B5 0.864mg 0.899mg 1%
Net carbs 26.89g 47.75g N/A
Sugar 5.91g 2.12g N/A
Sodium 12mg 9mg 0%
Tryptophan 0.287mg 0.252mg 0%
Threonine 0.688mg 0.894mg 0%
Isoleucine 0.789mg 0.938mg 0%
Leucine 1.472mg 1.697mg 0%
Lysine 0.928mg 1.459mg 0%
Methionine 0.362mg 0.32mg 0%
Phenylalanine 0.951mg 1.149mg 0%
Valine 1.094mg 1.112mg 0%
Histidine 0.456mg 0.592mg 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +4772.2%
Contains more ProteinProtein +16.6%
Contains more CarbsCarbs +109.5%
Contains more WaterWater +111.5%
Contains more OtherOther +41.7%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +30409%
Contains more Poly. FatPolyunsaturated fat +1927.1%
Contains less Sat. FatSaturated fat -97%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.