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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
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +87.2%
Contains more IronIron +33.6%
Contains more CopperCopper +176.4%
Contains more ZincZinc +59.2%
Contains more PhosphorusPhosphorus +59.4%
Contains more ManganeseManganese +79.9%
Contains more SeleniumSelenium +56.7%
Contains more CalciumCalcium +243.2%
Contains more PotassiumPotassium +101.8%
Contains less SodiumSodium -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
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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +15.5%
Contains more Vitamin B6Vitamin B6 +35%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +76.6%
Contains more Vitamin B2Vitamin B2 +267.2%
Contains more Vitamin B3Vitamin B3 +37%
Contains more FolateFolate +2316%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cashew Cranberry bean raw DV% diff.
Copper 2.195mg 0.794mg 156%
Folate 25µg 604µg 145%
Fiber 3.3g 24.7g 86%
Fats 43.85g 1.23g 66%
Monounsaturated fat 23.797g 0.106g 59%
Polyunsaturated fat 7.845g 0.527g 49%
Saturated fat 7.783g 0.316g 34%
Phosphorus 593mg 372mg 32%
Magnesium 292mg 156mg 32%
Manganese 1.655mg 0.92mg 32%
Vitamin K 34.1µg 28%
Vitamin B1 0.423mg 0.747mg 27%
Iron 6.68mg 5mg 21%
Potassium 660mg 1332mg 20%
Zinc 5.78mg 3.63mg 20%
Selenium 19.9µg 12.7µg 13%
Vitamin B2 0.058mg 0.213mg 12%
Calories 553kcal 335kcal 11%
Protein 18.22g 23.03g 10%
Starch 23.49g 10%
Carbs 30.19g 60.05g 10%
Calcium 37mg 127mg 9%
Vitamin B6 0.417mg 0.309mg 8%
Vitamin E 0.9mg 6%
Vitamin B3 1.062mg 1.455mg 2%
Vitamin B5 0.864mg 0.748mg 2%
Vitamin C 0.5mg 0mg 1%
Net carbs 26.89g 35.35g N/A
Sugar 5.91g N/A
Sodium 12mg 6mg 0%
Tryptophan 0.287mg 0.273mg 0%
Threonine 0.688mg 0.969mg 0%
Isoleucine 0.789mg 1.017mg 0%
Leucine 1.472mg 1.838mg 0%
Lysine 0.928mg 1.58mg 0%
Methionine 0.362mg 0.346mg 0%
Phenylalanine 0.951mg 1.245mg 0%
Valine 1.094mg 1.205mg 0%
Histidine 0.456mg 0.641mg 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
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 FatsFats +3465%
Contains more ProteinProtein +26.4%
Contains more CarbsCarbs +98.9%
Contains more WaterWater +138.3%
Contains more OtherOther +29.9%

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +22350%
Contains more Poly. FatPolyunsaturated fat +1388.6%
Contains less Sat. FatSaturated fat -95.9%

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.