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  6. Cashew vs. Cranberry bean raw

Cashew vs. Cranberry bean raw — In-Depth Nutrition Comparison

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What are the main differences between Cashew and Cranberry bean raw?

  • Cashew is richer in Copper, Magnesium, Manganese, Phosphorus, and Iron, while Cranberry bean raw is higher in Folate, Fiber, Vitamin B1, and Potassium.
  • Cashew's daily need coverage for Copper is 156% higher.
  • Cranberry bean raw has 25 times less Saturated Fat than Cashew. Cashew has 7.783g of Saturated Fat, while Cranberry bean raw has 0.316g.

We used Nuts, cashew nuts, raw and Beans, cranberry (roman), mature seeds, raw types in this comparison.

Infographic

Cashew vs Cranberry 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
Cashew
7
:
3
Cranberry bean raw
Cranberry bean raw
Contains more Iron +33.6%
Contains more Magnesium +87.2%
Contains more Phosphorus +59.4%
Contains more Zinc +59.2%
Contains more Copper +176.4%
Contains more Manganese +79.9%
Contains more Selenium +56.7%
Contains more Calcium +243.2%
Contains more Potassium +101.8%
Contains less Sodium -50%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Contains more Iron +33.6%
Contains more Magnesium +87.2%
Contains more Phosphorus +59.4%
Contains more Zinc +59.2%
Contains more Copper +176.4%
Contains more Manganese +79.9%
Contains more Selenium +56.7%
Contains more Calcium +243.2%
Contains more Potassium +101.8%
Contains less Sodium -50%

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
5
:
5
Cranberry bean raw
Cranberry bean raw
Contains more Vitamin C +∞%
Contains more Vitamin B5 +15.5%
Contains more Vitamin B6 +35%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +76.6%
Contains more Vitamin B2 +267.2%
Contains more Vitamin B3 +37%
Contains more Folate +2316%
Cashew
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%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +15.5%
Contains more Vitamin B6 +35%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +76.6%
Contains more Vitamin B2 +267.2%
Contains more Vitamin B3 +37%
Contains more Folate +2316%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
1
:
4
Cranberry bean raw
Cranberry bean raw
Contains more Fats +3465%
Contains more Protein +26.4%
Contains more Carbs +98.9%
Contains more Water +138.3%
Contains more Other +29.9%
Cashew
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
Cranberry bean raw
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more Fats +3465%
Contains more Protein +26.4%
Contains more Carbs +98.9%
Contains more Water +138.3%
Contains more Other +29.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Cranberry bean raw
Cranberry bean raw
Contains more Monounsaturated Fat +22350%
Contains more Polyunsaturated fat +1388.6%
Contains less Saturated Fat -95.9%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains more Monounsaturated Fat +22350%
Contains more Polyunsaturated fat +1388.6%
Contains less Saturated Fat -95.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Cranberry bean raw Opinion
Net carbs 26.89g 35.35g Cranberry bean raw
Protein 18.22g 23.03g Cranberry bean raw
Fats 43.85g 1.23g Cashew
Carbs 30.19g 60.05g Cranberry bean raw
Calories 553kcal 335kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g Cranberry bean raw
Fiber 3.3g 24.7g Cranberry bean raw
Calcium 37mg 127mg Cranberry bean raw
Iron 6.68mg 5mg Cashew
Magnesium 292mg 156mg Cashew
Phosphorus 593mg 372mg Cashew
Potassium 660mg 1332mg Cranberry bean raw
Sodium 12mg 6mg Cranberry bean raw
Zinc 5.78mg 3.63mg Cashew
Copper 2.195mg 0.794mg Cashew
Manganese 1.655mg 0.92mg Cashew
Selenium 19.9µg 12.7µg Cashew
Vitamin A 0IU 2IU Cranberry bean raw
Vitamin E 0.9mg Cashew
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 0.747mg Cranberry bean raw
Vitamin B2 0.058mg 0.213mg Cranberry bean raw
Vitamin B3 1.062mg 1.455mg Cranberry bean raw
Vitamin B5 0.864mg 0.748mg Cashew
Vitamin B6 0.417mg 0.309mg Cashew
Folate 25µg 604µg Cranberry bean raw
Vitamin K 34.1µg Cashew
Tryptophan 0.287mg 0.273mg Cashew
Threonine 0.688mg 0.969mg Cranberry bean raw
Isoleucine 0.789mg 1.017mg Cranberry bean raw
Leucine 1.472mg 1.838mg Cranberry bean raw
Lysine 0.928mg 1.58mg Cranberry bean raw
Methionine 0.362mg 0.346mg Cashew
Phenylalanine 0.951mg 1.245mg Cranberry bean raw
Valine 1.094mg 1.205mg Cranberry bean raw
Histidine 0.456mg 0.641mg Cranberry bean raw
Saturated Fat 7.783g 0.316g Cranberry bean raw
Monounsaturated Fat 23.797g 0.106g Cashew
Polyunsaturated fat 7.845g 0.527g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Cranberry bean raw
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
69%
Cranberry bean raw
Minerals Daily Need Coverage Score
200%
Cashew
117%
Cranberry bean raw

Comparison summary

Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 7.467g)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $0.1)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.