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  6. Cashew vs. Broad bean raw

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

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Significant differences between cashew and broad bean raw

  • Cashew has more copper, phosphorus, iron, magnesium, zinc, manganese, selenium, and vitamin B1; however, broad bean raw is richer in folate.
  • Cashew covers your daily copper needs 199% more than broad bean raw.
  • Broad bean raw has 66 times less saturated fat than cashew. Cashew has 7.783g of saturated fat, while broad bean raw has 0.118g.
  • Broad bean raw has a higher glycemic index. The glycemic index of broad bean raw is 79, while the glycemic index of cashew is 25.

Specific food types used in this comparison are Nuts, cashew nuts, raw and Beans, fava, in pod, raw.

Infographic

Cashew vs Broad 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
9
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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +784.8%
Contains more PotassiumPotassium +98.8%
Contains more IronIron +331%
Contains more CopperCopper +446%
Contains more ZincZinc +478%
Contains more PhosphorusPhosphorus +359.7%
Contains less SodiumSodium -52%
Contains more ManganeseManganese +150.4%
Contains more SeleniumSelenium +2387.5%
~equal in Calcium ~37mg

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
3
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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin B1Vitamin B1 +218%
Contains more Vitamin B5Vitamin B5 +284%
Contains more Vitamin B6Vitamin B6 +301%
Contains more Vitamin CVitamin C +640%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +28.9%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +111.8%
Contains more Vitamin KVitamin K +19.9%
Contains more FolateFolate +492%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cashew Broad bean raw DV% diff.
Copper 2.195mg 0.402mg 199%
Phosphorus 593mg 129mg 66%
Fats 43.85g 0.73g 66%
Iron 6.68mg 1.55mg 64%
Magnesium 292mg 33mg 62%
Monounsaturated fat 23.797g 0.104g 59%
Polyunsaturated fat 7.845g 0.342g 50%
Manganese 1.655mg 0.661mg 43%
Zinc 5.78mg 1mg 43%
Selenium 19.9µg 0.8µg 35%
Saturated fat 7.783g 0.118g 35%
Folate 25µg 148µg 31%
Vitamin B6 0.417mg 0.104mg 24%
Vitamin B1 0.423mg 0.133mg 24%
Calories 553kcal 88kcal 23%
Protein 18.22g 7.92g 21%
Vitamin B2 0.058mg 0.29mg 18%
Fiber 3.3g 7.5g 17%
Vitamin B5 0.864mg 0.225mg 13%
Starch 23.49g 10%
Potassium 660mg 332mg 10%
Vitamin B3 1.062mg 2.249mg 7%
Vitamin K 34.1µg 40.9µg 6%
Vitamin C 0.5mg 3.7mg 4%
Carbs 30.19g 17.63g 4%
Vitamin E 0.9mg 1.16mg 2%
Vitamin A 0µg 17µg 2%
Sodium 12mg 25mg 1%
Net carbs 26.89g 10.13g N/A
Calcium 37mg 37mg 0%
Sugar 5.91g 9.21g N/A
Tryptophan 0.287mg 0%
Threonine 0.688mg 0%
Isoleucine 0.789mg 0%
Leucine 1.472mg 0%
Lysine 0.928mg 0%
Methionine 0.362mg 0%
Phenylalanine 0.951mg 0%
Valine 1.094mg 0%
Histidine 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more ProteinProtein +130.1%
Contains more FatsFats +5906.8%
Contains more CarbsCarbs +71.2%
Contains more OtherOther +126.8%
Contains more WaterWater +1296.2%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +22781.7%
Contains more Poly. FatPolyunsaturated fat +2193.9%
Contains less Sat. FatSaturated fat -98.5%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.